The Summer Travel Survival Guide: Tips for Motion Sickness, Dizziness, and Staying Balanced on Vacation

Written By Adrienne Blaj

Dreaming of a summer road trip, a family beach vacation, or maybe a cruise? If you struggle with motion sickness, dizziness, or balance issues, travel can feel stressful instead of relaxing. But here’s the good news: you can prep your body — and your inner ear — so you don’t spend your trip fighting nausea or feeling woozy.

At Rebalance Physical Therapy, we specialize in helping people train their vestibular system — the balance center in your inner ear — so you can handle motion better and actually enjoy your time away.

✅ 1. Why Does Travel Make You Dizzy or Sick?

Whether you’re riding in a car, flying on a plane, or rocking on a boat, your brain and inner ear are getting bombarded with motion signals. If these signals don’t line up with what your eyes see, your brain gets confused — that’s when you feel nauseous, dizzy, or like the world is moving when it shouldn’t.

Most people reach for motion sickness medication like Dramamine or scopolamine patches, but medication only masks the symptoms. It doesn’t retrain your brain and inner ear to handle motion better. That’s where vestibular therapy makes a huge difference.

✅ 2. Practical Travel Tips for Motion Sickness & Dizziness

A few simple changes can help reduce dizziness and nausea on your trip:

  • Pick the right seat: Sit in the front seat of a car, over the wing on a plane, or mid-ship on a boat — these spots feel the least motion.

  • Keep your eyes on the horizon: Focusing on something stable helps your brain match what you’re feeling with what you’re seeing.

  • Stay hydrated: Dehydration can make dizziness worse — sip water often.

  • Pack motion-friendly snacks: Small, bland snacks help keep your stomach settled.

✅ 3. How to Rest and Recover While Traveling

Busy travel days are tough on your brain and inner ear. Build in recovery time to help prevent dizziness from flaring up:

  • Schedule quiet breaks in your day — find a shaded bench, sit for a few minutes, and let your senses reset.

  • Use sunglasses or blue light glasses to reduce visual overload in busy places.

  • Try noise-canceling headphones if crowds or loud environments make you feel foggy.

  • Don’t overpack your schedule — give yourself buffer time between activities.

✅ 4. Foods and Drinks That Make Dizziness Worse

What you eat and drink while traveling can make a big difference. Some foods and drinks can trigger or worsen dizziness, so be mindful of these:

  • Limit alcohol — it dehydrates you and can throw off your balance.

  • Watch your caffeine intake — too much can spike dizziness for some people.

  • Avoid heavy, greasy meals — stick to lighter options like crackers, fruit, or sandwiches to keep your stomach calm.

  • Bring ginger chews or ginger tea for natural nausea relief.

✅ 5. Watch Out for Heat Intolerance

Summer heat can make dizziness worse — especially if you already struggle with motion or balance. When you’re too hot, your blood pressure can drop, which reduces blood flow to your brain and leaves you feeling lightheaded or wobbly.

How to keep your cool:

  • Drink water and add electrolytes (LMNT is one of our favorites — linked in our Amazon storefront).

  • Dress in breathable layers to help your body stay cool.

  • Take breaks in the shade or indoors with A/C.

  • Sit down and hydrate if you feel faint or dizzy.

✅ 6. Must-Have Items for Your Summer Travel Bag

Set yourself up for success with a few simple tools:

1️⃣ Weighted eye mask — calms your system on planes or in cars
2️⃣ Ginger chews — natural nausea relief
3️⃣ LMNT electrolytes — to stay hydrated on hot days
4️⃣ Blue light blocking glasses — help reduce visual overload in cars, airports, or crowded places
5️⃣ Neck pillow — to keep your head stable while resting

Check out our Amazon storefront for all our favorite vestibular-friendly travel tools.

✅ Ready for Smoother Summer Travels?

You don’t have to just accept motion sickness, dizziness, or heat-induced wobbliness as “normal.” Your vestibular system can be trained — and that’s what we do best at Rebalance Physical Therapy.

✅ Download our Motion Sickness Guide for practical tips you can start today.
✅ Or book a vestibular assessment at our Greenville, SC clinic to get a plan tailored for you.

Let’s help you get back to traveling confidently — without feeling sick the whole way there.

Adrienne Blaj
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