Solo Travel While Pregnant: What to Know

Updated for 2026 — Accurate as of February 2026.

I traveled solo to three countries during my pregnancy — one trip per trimester, each designed around the specific realities of my body at that stage. It was not reckless. It was not risky. It was one of the most empowering experiences of my pregnancy, and I would do it again. But it required more planning than any trip I have ever taken, and I want to share everything I learned so you can make informed decisions about traveling during your own pregnancy.

Let me be clear from the start: this guide is not medical advice. Every pregnancy is different. Consult your OB-GYN or midwife before booking any travel. What I am offering here is practical information from a woman who did it, informed by conversations with my own doctors, other pregnant travelers, and current medical guidelines.

According to the American College of Obstetricians and Gynecologists (ACOG), travel during pregnancy is generally safe for women with uncomplicated pregnancies. The safest time to travel is the second trimester (14-28 weeks), when the risks of miscarriage and preterm labor are lowest and most women feel their best physically.

Trimester-by-Trimester Travel Guide

First Trimester (Weeks 1-13)

The reality: Nausea, exhaustion, and the anxiety of early pregnancy. Many women also choose not to disclose their pregnancy during the first trimester, which means you may be traveling while secretly pregnant and unable to explain why you are not drinking, why you are so tired, or why you just need to sit down.

Travel considerations:

Factor	First Trimester Impact	Strategy
Nausea	Can be severe and unpredictable	Carry anti-nausea supplies (ginger, Sea-Bands, B6, prescribed medication), choose destinations with bland food options
Fatigue	Often profound	Schedule afternoon rest, avoid packed itineraries
Miscarriage risk	Highest in first 12 weeks	Stay within reach of good medical facilities, have your OB’s phone number
Food restrictions	No raw fish, soft cheese, deli meats	Research restaurant options that accommodate pregnancy dietary restrictions
Disclosure	You may not want to tell anyone	Prepare excuses for not drinking (“I’m on antibiotics” works universally)

My first trimester trip: I spent a weekend in a coastal town two hours from home at 10 weeks. Low-key, close to home, easy to get back if needed. I spent most of it napping, walking on the beach, and eating crackers. It was exactly what I needed.

Best first trimester destinations: Domestic/nearby, familiar healthcare systems, relaxed pace, good food options, within a few hours of home.

Second Trimester (Weeks 14-28)

The reality: The golden window. Nausea typically subsides, energy returns, and you are not yet large enough for mobility to be significantly affected. This is when to take your big trip.

Travel considerations:

Factor	Second Trimester Impact	Strategy
Energy	Usually improved significantly	You can handle moderate activity levels
Comfort	Growing but still mobile	Choose accommodations with good beds, avoid excessive walking (15,000+ steps)
Medical needs	Routine prenatal care continues	Schedule trips between appointments or find a provider at your destination
Food	More flexibility, appetite returns	Enjoy the destination’s food with standard pregnancy restrictions
Flying	No restrictions for most airlines	The best window for flight-based travel
Visibility	Pregnancy may be visible	People are generally helpful and accommodating

My second trimester trip: I flew to Lisbon at 22 weeks and spent five days walking through neighborhoods, eating incredible food, and sitting in cafes. I felt genuinely good — energetic, healthy, happy. I walked 8,000-10,000 steps per day and rested every afternoon. It was the best trip of my pregnancy.

Best second trimester destinations: International travel is viable. Choose destinations with good healthcare systems, moderate climates, and walkable cities.

Third Trimester (Weeks 29-40)

The reality: Most airlines restrict flying after 36 weeks (some after 28 weeks for international), you are large and uncomfortable, and the priority shifts to being near your birth plan location.

Travel considerations:

Factor	Third Trimester Impact	Strategy
Airline restrictions	Most ban flying after 36 weeks; some require a doctor’s note after 28 weeks	Travel before 32 weeks for comfort; carry a doctor’s letter
Mobility	Significantly reduced	Short distances, minimal walking, wheelchair/cart assistance at airports
Comfort	Back pain, swelling, frequent bathroom needs	Aisle seats, compression socks, frequent movement
Medical proximity	Must be near a hospital capable of handling pregnancy emergencies	Stay within 30 minutes of a hospital
Preterm labor risk	Increases as pregnancy progresses	Travel insurance with pregnancy complications coverage

My third trimester trip: A three-day road trip to a lakeside cabin at 31 weeks. One hour from a hospital. Lots of sitting on the dock, reading, napping. No adventure, no ambition, just peace. It was perfect.

Best third trimester destinations: Within 1-2 hours of home, drivable (not flyable), relaxing environments, near medical facilities.

Airline Policies for Pregnant Travelers

Airline policies vary significantly. Always check your specific airline’s policy AND carry a doctor’s letter regardless of gestational age.

Airline	Domestic Flying Cutoff	International Cutoff	Doctor’s Note Required
United	36 weeks	36 weeks	After 36 weeks
Delta	No formal cutoff	No formal cutoff	Recommended after 28 weeks
American	36 weeks	36 weeks	After 28 weeks recommended
Southwest	No formal cutoff	N/A (domestic only)	None required
British Airways	36 weeks (single), 32 weeks (multiple)	Same	After 28 weeks
Ryanair	36 weeks (single), 32 weeks (multiple)	Same	After 28 weeks
Emirates	36 weeks (single), 32 weeks (multiple)	Same	After 29 weeks

Flight comfort tips while pregnant:

• Choose aisle seats for easy bathroom access and the ability to stand and stretch
• Wear compression socks (DVT risk increases during pregnancy and during flights)
• Drink water continuously — dehydration triggers contractions
• Walk the aisle every 1-2 hours
• Wear your seatbelt below your belly, across your hips
• Bring your own snacks (airline food may not meet pregnancy dietary restrictions)

Medical Planning

Before Your Trip

1. Consult your OB-GYN specifically about your travel plans. Share your destination, activities, and travel dates. Get written clearance.
2. Get a doctor’s letter stating your due date, that you have an uncomplicated pregnancy, and that you are cleared for travel. Carry multiple copies.
3. Research hospitals at your destination. Know the name, address, and phone number of the nearest hospital with a maternity ward. Save this information offline.
4. Verify insurance coverage. Many travel insurance policies exclude pregnancy-related claims. SafetyWing covers pregnancy complications up to 26 weeks for unexpected issues. World Nomads provides limited pregnancy coverage. Read the fine print.
5. Pack medications. Prenatal vitamins, any prescribed medications, antacids, anti-nausea medication, and a basic first aid kit.

Medical Red Flags While Traveling

Seek immediate medical attention if you experience:

• Vaginal bleeding at any stage
• Regular contractions before 37 weeks
• Severe headache that does not respond to rest and hydration
• Vision changes (blurring, seeing spots)
• Sudden severe swelling of face, hands, or feet
• Decreased fetal movement (after you have started feeling movement)
• Water breaking
• Severe abdominal pain

Do not wait. Do not try to make it home first. Go to the nearest emergency room. Your travel insurance and your OB can sort out logistics later.

Safe Destinations for Pregnant Solo Travelers

What Makes a Destination Pregnancy-Safe

Factor	Why It Matters
Healthcare quality	If something goes wrong, you need competent medical care fast
Water safety	Dehydration + questionable water = dangerous. Choose destinations with potable tap water or reliable bottled water
Food safety	Food poisoning during pregnancy can cause complications. Choose destinations with good food hygiene
Climate	Extreme heat increases dehydration risk. Moderate climates are ideal
Disease risk	Zika, malaria, and other mosquito-borne illnesses are dangerous during pregnancy. Check CDC travel advisories
Altitude	High altitude (above 8,000 feet) reduces oxygen availability. Consult your doctor before traveling to altitude

Recommended Destinations

Excellent: UK, Ireland, Scandinavia, Japan, Canada, Australia, New Zealand, Western Europe, Singapore

Good with preparation: US (varies by state for healthcare access), Mediterranean Europe, South Korea, Taiwan

Avoid during pregnancy:

• Zika-risk areas (check the current CDC Zika travel map — includes parts of Central America, South America, Southeast Asia, and Africa)
• Malaria-endemic areas (anti-malarial medications have varying safety profiles during pregnancy)
• High-altitude destinations above 8,000 feet without acclimation (La Paz, Cusco, parts of Tibet)
• Countries with poor healthcare infrastructure where emergency obstetric care may not be available

Practical Tips

Packing for Pregnant Travel

Your pregnancy packing list supplements your regular travel gear:

• Prenatal vitamins (enough for the trip plus extra days)
• Anti-nausea supplies (ginger chews, B6, Sea-Bands, prescription if applicable)
• Compression socks (2 pairs — one to wear, one to wash)
• Belly support band (for walking days)
• Body pillow or inflatable pregnancy pillow (some hotels can provide these on request)
• Antacids (heartburn intensifies during pregnancy and even more so with travel diet changes)
• Comfortable, expandable clothing with good support
• Water bottle (stay hydrated constantly)
• Snacks (blood sugar crashes happen fast during pregnancy)
• Medical documents (doctor’s letter, prenatal records, insurance info)

Nutrition While Traveling Pregnant

Foods to avoid worldwide during pregnancy:

• Raw or undercooked fish (sushi, ceviche, raw oysters)
• Soft unpasteurized cheeses (common in France, Italy, Mexico)
• Deli meats unless heated to steaming
• Raw or undercooked eggs
• High-mercury fish (swordfish, shark, king mackerel)
• Unwashed raw produce in countries with non-potable water
• Unpasteurized milk and juice

Eating strategies:

• Eat frequently in small amounts rather than three large meals
• Prioritize protein and complex carbohydrates for sustained energy
• Stay hydrated (aim for 80+ ounces of water daily, more in warm climates)
• Carry protein-rich snacks (nuts, protein bars, cheese) for between-meal energy
• If you are unsure about food safety, choose restaurants with visible kitchens or high turnover

The Emotional Dimension

Solo travel while pregnant carries an emotional weight beyond the physical considerations. You are making decisions for two, you are further from your support system than usual, and pregnancy hormones make emotional regulation harder.

What helped me emotionally:

• Daily check-ins with my partner/support person. Sharing what I experienced, how I felt, and what the baby was doing (kicking at Portuguese pastries was a recurring theme).
• Journaling to the baby. I wrote in a journal addressed to my child, describing the places we visited together before they were born. This journal is now one of my most treasured possessions.
• Permission to cancel. I booked every trip with full cancellation flexibility and gave myself explicit permission to cancel if I did not feel up to it. This eliminated the pressure to push through discomfort.
• Choosing joy over achievement. I did not try to see everything. I chose the three things that would bring me the most joy each day and let everything else go.

Traveling while pregnant, solo, is an act of claiming your identity as a woman beyond motherhood — even as you are becoming a mother. It says: I am still an individual with desires, curiosity, and the capability to navigate the world, and becoming a parent does not erase that. It is one of the last great solo adventures before your world changes forever, and it is worth doing — carefully, thoughtfully, and with tremendous love for the tiny passenger who is already along for the ride.

Frequently Asked Questions

Can I go through airport security scanners while pregnant?

Yes. Both walk-through metal detectors and millimeter-wave body scanners (the ones you stand in with arms raised) are considered safe during pregnancy. They do not use ionizing radiation. If you prefer, you can request a pat-down instead at any airport — this is your right.

What about travel vaccinations during pregnancy?

Some vaccines are safe during pregnancy (flu shot, Tdap) while others are contraindicated (MMR, varicella, live vaccines generally). Consult your OB-GYN and a travel medicine specialist about destination-specific vaccines before booking travel.

Can I use insect repellent while pregnant?

DEET-based repellents are considered safe during pregnancy when used as directed, according to the CDC. This is important because mosquito-borne illnesses (Zika, malaria, dengue) pose far greater risks to your pregnancy than the repellent itself.

What happens if I go into labor abroad?

If you go into premature labor while traveling:

1. Call the local emergency number immediately
2. Get to the nearest hospital with a maternity ward
3. Call your travel insurance emergency line — they can coordinate with the hospital
4. Call your OB-GYN at home for medical guidance
5. Call your emergency contact

Your travel insurance should cover emergency delivery if your pregnancy was uncomplicated at the time of policy purchase and you are within the covered gestational weeks. Verify this coverage before booking any trip.

Is it safe to snorkel or swim while pregnant?

Swimming is one of the best exercises during pregnancy — it supports your weight and reduces joint stress. Snorkeling on the surface is generally safe. However, scuba diving is contraindicated during pregnancy (decompression sickness poses risks to the fetus). Avoid water activities in areas with strong currents or waves where rescue would be complicated.

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