Foods That Make UTIs Worse (And What to Eat Instead While Travelling)

You’re finally off on that big trip—bags packed, plans made, and full of excitement. But just as you start to enjoy yourself, an old worry pops up: What if I get a UTI while I’m away?

 

If you’ve had a urinary tract infection (UTI) before, you know it’s not fun. It can cause pain, make you need the toilet all the time, and ruin your holiday plans. Being far from home can make it feel even worse.

 

Traveling can make things tricky. You might eat different foods, struggle to find clean toilets, deal with dry air on planes, and forget to drink enough water. Many people don't realize how food, drink, and hydration affect their bladders, especially while traveling.

 

That’s why we made this guide.

 

It contains valuable tips for eating, drinking, packing, and avoiding things that could lead to a UTI. Whether you’re flying to another country, on a road trip, or trying to figure out what’s safe to eat at a hotel breakfast, this guide will help you make wise choices for your bladder.

 

By the end, you’ll feel more ready to travel without worrying about a UTI spoiling your fun.

 

Note: This guide gives general advice and is not meant to replace medical help. If you often get UTIs or have other health problems, talk to your doctor before making significant changes to your food, drink, or supplements.

Understanding UTIs and How Food Plays a Role

What is a UTI?

A urinary tract infection (UTI) occurs when bacteria—usually E. coli—enter your urinary system. This can cause a burning feeling when you pee, the need to go more often, pain in your lower tummy, and sometimes cloudy or bloody wee. UTIs are pretty standard, especially in women, and they can spoil your trip, especially if you're far from a toilet or can't see a doctor easily.

How Food and Drink Affect Your Bladder

What you eat and drink can help your bladder or worsen things. Some foods and drinks can bother the lining of your bladder, change the acid levels in your urine, or cause swelling inside your body. These things can make UTI symptoms worse or even help cause an infection.

 

But there’s good news! Drinking water and eating healthy foods can help clean out bacteria and keep your bladder working well. It’s all about knowing what your body reacts to—and planning when you travel.

Foods and Drinks That Can Be a Problem

If you often get UTIs, be careful with these:

• Citrus Fruits and juices: Oranges, lemons, limes, and grapefruit are sour and might bother your bladder.
  
  
• Caffeine – Found in coffee, tea, fizzy drinks, and energy drinks. It can make you need to wee more and bother your bladder.
  
  
• Alcohol – Makes you pee more and can dry out your body.
  
  
• Artificial Sweeteners – Found in diet drinks, sugar-free sweets, and low-calorie snacks.
  
  
• Spicy Foods – These can upset sensitive bladders.
  
  
• Fizzy Drinks – The bubbles can irritate your bladder.
  
  
• Processed and Sugary Foods – These often have extra chemicals that aren’t good for your bladder.
  
  

Expert Tip: Health experts say certain foods and drinks can worsen bladder problems. Watch how your body reacts, and avoid things that bother you, especially when traveling.

Foods That Help Keep Your Bladder Healthy

Eating the right foods can help you avoid getting a UTI, especially on holiday. It’s not just about what not to eat. Knowing what to eat is essential to keep your bladder calm, happy, and healthy.

 

Here are some great food choices to pack or look out for when you're traveling:

Watery Foods

These foods have lots of water in them. They help wash out harmful bacteria and keep your body hydrated:

 

• Cucumber
  
  
• Celery
  
  
• Watermelon
  
  
• Lettuce
  
  
• Courgette (zucchini)

 

Travel Tip: If you’re in the car or staying somewhere with a fridge, pack a little container with sliced cucumber or watermelon cubes.

Fruits That Are Gentle on Your Bladder

Fruit is a healthy snack, but some are too sour or acidic. These are kinder to your bladder:

 

• Blueberries (also good for your immune system)
  
  
• Pears
  
  
• Bananas
  
  
• Sweet Cherries
  
  
• Melon

 

Good to know: When traveling, you can often find these at hotel breakfasts or local shops.

Foods With Good Bacteria (Probiotics)

These help keep your tummy and bladder healthy by balancing the good bacteria in your body:

 

• Plain yogurt with live cultures (look for "no added sugar")
  
  
• Kefir (a yoghurt-like drink, if you can handle it)
  
  
• Fermented foods like sauerkraut or kimchi (a little is enough)

 

Tip: Always pick plain, unsweetened versions. Sugary yogurts or drinks can bother your bladder.

Whole Grains & Lean Proteins

These don’t go straight to your bladder, but they help your whole body stay strong and healthy:

 

• Brown rice, oats, and quinoa
  
  
• Grilled chicken, turkey, or baked fish
  
  
• Lentils and chickpeas (great for vegetarians and vegans)
  
  

Bonus: Alkaline-Friendly Foods

Some people say they feel better when they eat more “alkaline” foods, which may make wee less acidic:

• Spinach
  
  
• Kale
  
  
• Avocados
  
  
• Sweet potatoes
  

Important: Everyone's body is different. Try these foods at home first to see how they make you feel before relying on them while traveling.

Foods & Drinks to Watch Out For

It's great to know what to eat—but it's just as important to know what not to eat or drink, especially when traveling. Some foods and drinks don't cause a UTI directly, but they can worsen symptoms, upset your bladder, or change your urine in a way that makes infections more likely.

 

Here’s a simple list of things to limit or avoid:

Sour and Acidic Fruits & Juices

• Oranges, grapefruits, lemons, and limes
  
  
• Tomatoes and tomato sauces
  
  
• Cranberry juice (unless it’s plain and used to help prevent a UTI)

 

Why? These foods are very acidic and can bother the bladder lining, especially if you’re sensitive.

Caffeine

• Coffee (especially strong or black)
  
  
• Tea (black and green tea have caffeine)
  
  
• Fizzy drinks and energy drinks

 

Why? Caffeine makes you pee more, making your bladder feel more active or irritated.

Alcohol

Wine, beer, and spirits (like vodka or rum)

Why? Alcohol dries out your body and can upset your bladder, making UTI symptoms worse.

Artificial Sweeteners

Found in diet drinks, sugar-free gum, protein bars, and low-calorie snacks

Why? Some fake sugars, like saccharin or aspartame, can irritate your bladder, especially if you have a lot.

Spicy Foods

Foods with chili, hot peppers, or strong spices

Why? Spicy food can bother your bladder and make it feel sore.

Fizzy Drinks

Sodas, sparkling water, and tonic or club soda

Why? The bubbles can make your bladder feel bloated or sensitive.

Sugary & Processed Foods

Packaged snacks, sweets, white bread, sugary cereals

Why? These foods can cause inflammation and make it harder for your body to fight infections.

 

Travel Tip: Be extra careful at airports, petrol stations, or hotel breakfasts—these places often have lots of these foods. If unsure, go for water, plain snacks, or simple, fresh meals.

Managing Your Diet While Travelling: Specific Scenarios

Traveling can make it hard to stick to your usual healthy habits, especially regarding food and drink. Whether on a plane, in a car, or trying new foods in a different country, picking things that might upset your bladder is easy.

 

In this section, we’ll look at different travel situations and share easy, UTI-friendly tips to help you stay safe and feel your best:

At the Airport & On the Plane

Hydration Problems:

The air inside planes is very dry, and passengers don't get much to drink during the flight. This can dehydrate them, which raises their chances of getting a UTI.

Food Choices:

Airports usually sell snacks like pretzels, sandwiches with sauces, fizzy drinks, and juices. These might be tasty, but many can irritate your bladder.

Tips That Help:

• Bring an empty water bottle and fill it up after security.
  
  
• On the plane, ask for only water. Say no to juice, fizzy drinks, or alcohol.
  
  
• At the airport, choose simple food like a plain turkey sandwich (no tomato or spicy sauce), a salad with olive oil, or plain yogurt.
  
  
• Bring your snacks like rice cakes, almonds, or fruit slices.
  
  
• Ask for more water during the flight.
  
  

Expert Tip:

Plane toilets aren’t fun, but don’t avoid drinking water so you don’t have to use them. Not drinking enough is a quick way to end up with a UTI.

Road Trips & Car Travel

Hydration Problems:

You might drink less so you don’t have to stop for the toilet. But this can dry you out and upset your bladder.

Food Choices:

Petrol stations and fast-food places often sell fizzy drinks, spicy food, and sugary snacks, which are bad for bladder health.

Tips That Help:

• Pack a small cooler with good options like plain yogurt, bananas, boiled eggs, or sliced cucumber.
  
  
• Drink water or flavored water without added sugar.
  
  
• If you stop for fast food, pick grilled items without sauces or something simple like plain porridge (if they have it).
  
  
• Avoid energy drinks, fizzy drinks, and lots of coffee—they can make you need the toilet more often.
  
  

Expert Tip

Plan your toilet breaks! Stop drinking water regularly without worrying about finding a toilet in a panic.

Hotels & Breakfast Buffets

Hydration Problems:

Hotels sometimes only give you one or two small bottles of water; after a long day of travel, you might forget to drink more.

Food Choices:

Breakfast buffets can be tricky. Some foods are fine, but others—like orange juice, sweet pastries, and processed meats—can upset your bladder.

Tips That Help:

• You can use your refillable bottle and fill it from the sink (if the water is safe) or buy big bottles.
  
  
• Choose bladder-friendly foods like bananas or melon, plain yogurt, scrambled eggs, and whole-grain toast for breakfast.
  
  
• Avoid orange juice, cranberry cocktails, coffee, and black tea.
  
  
• Keep simple snacks in your hotel mini-fridge if you have one.
  
  

Expert Tip:

Bring a few safe snacks, like rice cakes or plain yogurt, so that you won't be stuck with only the unhealthy options.

Eating Out in Other Countries

What’s Hard:

Knowing what’s in your food can be difficult, especially if the menu is in another language or uses new ingredients.

Why It Matters:

You want to enjoy local food, but not at the cost of your bladder health.

Tips That Help:

• Look up the local food before your trip and see what ingredients might be a problem.
  
  
• Learn or write down simple phrases in the local language, such as "no spice," "no sauce," or "just water."
  
  
• Choose plain foods like grilled fish or chicken, rice, and steamed vegetables.
  
  
• Say no to dishes with many sauces or drinks you don't recognize.
  
  
• Ask for plain water with your meal.
  
  

Expert Tip:

Use a translation app or bring a card explaining what you can and can’t eat. This can help you order safely without feeling confused or awkward.

Easy Snacks & Drinks to Pack When Travelling

When you’re on the move—by plane, car, or train—it’s smart to bring bladder-friendly snacks and drinks. This helps you avoid unhealthy or irritating foods and gives you peace of mind, no matter what food is available where you’re going.

 

Here’s a list of easy-to-carry foods and drinks that are good for your bladder and simple to pack:

Good Snacks to Bring

 

These snacks are gentle on your bladder, easy to carry, and don’t need much prep:

Plain, unsalted nuts

• Like almonds or cashews
  
  
• Full of healthy fats and protein. Choose unsalted and eat just a small handful.

 

Rice cakes or plain crackers

Light, low in sugar, and good for snacking during travel.

Unsweetened dried fruits

• Like dried blueberries or cranberries (just a few)
  
  
• Make sure there's no added sugar. They're high in fiber, so don't eat too many at once.
  
  

Homemade trail mix

• You can make your own by mixing plain nuts, seeds, and a few dried fruits. Avoid chocolate or salty extras.
  
  

Protein bars (check the label!)

• Ones with only a few ingredients. Avoid fake sugars and acidic flavours.
  
  

Single-serve oatmeal packets

• Just add hot water! Choose plain kinds with no added flavoring or sugar.
  
  

Hard-boiled eggs

• Great for short trips or if you have a fridge. Full of protein and filling.
  
  

Travel Tip:

Pack your snacks in small containers or zip-lock bags. They fit easily in your bag and are handy during long waits or if you’re far from shops.

Drinks & Hydration Tips

Staying hydrated is very important, but some drinks can upset your bladder. Here are safer choices to pack:

 

• An empty reusable water bottle
  
  
•  Is a must-have. You can fill it at the airport, hotel, or clean water.
  
  

• Water filter bottle
  
  
• Great if you’re going somewhere where the tap water might not be safe.
  
  

• Electrolyte packets or tablets (be careful!)
  
  
• Helpful in hot weather or when you're very active.
  
  
• Choose ones without citric acid or fake sugars (these can bother your bladder).
  
  

Label Tip:

Before you buy anything, check the ingredients. Avoid things with:

 

• Words ending in “-ol” (like sorbitol)
  
  
• Sucralose, aspartame, or citric acid
  
  

Best Drinks & Hydration Helpers to Pack

Drinking enough water is super important, especially when traveling. But not all drinks suit your bladder, and some can worsen things.

 

Here’s what you should pack instead:

Empty Reusable Water Bottle

This is a must! Take an empty bottle through airport security and fill it up afterward. You can also refill it at hotels or any clean water source.

Water Filter Bottle

This is great if you’re going somewhere where the tap water might not be safe to drink. The filter helps clean the water, making it safe.

Electrolyte Packets or Tablets (Use Carefully)

• These help replace lost salts and minerals—great in hot weather or when walking.
  
  
• Pick ones without citric acid or fake sugars—they can upset your bladder.
  
  

Label Tip:

Before using any powder or tablet, read the ingredients list. Try to avoid anything with:

• Words that end in “-ol” (like sorbitol)
  
  
• Sucralose
  
  
• Aspartame
  
  
• Citric acid

 

These can all bother your bladder.

Easy Hydration Tips While Travelling

Drinking enough water is one of the best ways to stop UTIs. Water helps make your pee less intense and wash out harmful bacteria. But when travelling, it's easy to forget to drink—or you might drink less to avoid toilet stops.

 

Here are some simple ways to stay hydrated without stress during your trip:

Sip Often, Don’t Gulp All at Once

Take small sips throughout the day instead of drinking a lot in one go.

• This is easier on your bladder and keeps your pee nice and light.
  
  

Always Bring a Water Bottle

Take a refillable water bottle with you wherever you go.

• Choose one that fits in your bag so it’s easy to carry.
  
  
• Seeing your bottle will remind you to drink more often.
  
  

Set Water Reminders

Use your phone to set alarms every hour or two to remind you to drink water.

• This is great during long car rides or flights when it’s easy to forget.
  
  

Drink Water & Plan Toilet Stops

Don’t skip drinking because you don’t want to use the toilet.

• Instead, plan both together!
  
  
• Check online for nearby toilets or rest stops before you travel.
  
  

Watch the Weather and Environment

You lose water faster on planes or in hot, dry places—even if you don’t feel thirsty.

• Drink more water in these conditions to stay healthy.
  
  

Expert Tip:

Before a long flight, drink a full glass of water. Then, ask for more water whenever the crew offers drinks during the flight.

Remember:

Staying hydrated might seem simple, but it’s one of the best ways to keep UTIs away, especially when moving.

Ready to keep going?

The following section, "Supplements and Tools to Consider," will discuss D-mannose, cranberry tablets, and hydration helpers.

Supplements and Handy Travel Tools

Eating well and drinking enough water are the most important ways to keep your bladder healthy. But some extra things—like supplements and travel tools—can also help, especially when you’re on the go and things are less predictable.

 

These aren't medicines but can make travel easier if you're worried about UTIs.

D-Mannose Supplements

• A natural sugar that might help stop harmful bacteria (like E. coli) from sticking to your bladder.
  
  
• It comes in capsules or powder and is easy to pack and take.
  
  
• Some people who often get UTIs use it to help prevent them.

 

Important: D-Mannose is not a cure. Always ask your doctor before trying new supplements.

Unsweetened Cranberry Supplements

• A good choice instead of cranberry juice, which often has lots of sugar and can bother your bladder.
  
  
• Pick tablets or capsules that say “unsweetened” with no extra ingredients.
  
  
• Much easier to carry than juice when you’re travelling.

 

Tip: Don’t choose cranberry pills with added vitamin C. Too much vitamin C can make your pee more acidic and upset your bladder.

Reusable Water Bottle

• It helps you drink more water during the day, and it’s better for the planet, too!
  
  
• Pick a light one that doesn’t leak and is easy to clean.
  
  
• Some bottles even have filters, which is great if you're not sure the water is safe to drink.
  
  

Electrolyte Tablets (Use Carefully)

• They are good for hot weather or after being very active. They help replace minerals your body loses when you sweat.
  
  
• A safer option than sugary sports drinks.
  
  

Watch Out:

Check the label and avoid ones with:

• Citric acid
  
  
• Fake sugars (like sucralose or aspartame)
  
  
• Strong flavourings
  
  
• These things can upset your bladder.
  
  

Remember:

These tools and supplements can help—but they’re not a replacement for proper medical care.

If you often get UTIs, talk to your doctor before your trip to make a plan that is right for you.

Easy Travel Tips for a Healthy Bladder

It's not just about what you eat or drink—your daily habits also play a big role in keeping your bladder happy. When you're on holiday or out exploring, these tips can help prevent bladder problems and lower your chance of getting a UTI.

Plan Toilet Breaks Ahead of Time

Don’t wait until the last minute to find a loo.

• When planning your day, check where toilets are—in airports, train stations, tourist spots, or your driving route.

 

Tip: You can download apps that help you find public toilets nearby.

Keep Clean While Travelling

Take travel-size cleaning items with you:

 

• Antibacterial wipes
  
  
• Hand sanitizer
  
  
• Tissue paper
  
  
• After using the toilet, always wipe from front to back to stop spreading germs.
  
  
• After swimming or sweating, change out of wet clothes quickly—wet areas can help bacteria grow.
  
  

Wear Cotton Underwear

Cotton lets your skin breathe, which helps keep you dry.

• Great for long flights, hot weather, or road trips.
  
  
• Avoid tight or synthetic (plastic-like) underwear—they hold in heat and moisture, which bacteria love.
  
  

Go to the Toilet Before & After Sex

This is one of the best ways to flush out any bacteria that may have entered your body.

• Very important when you're traveling, feeling tired, or under stress.
  
  

Get Rest & Look After Your Body

Not sleeping well, flying through time zones, or being too tired can make your body weaker.

• Drink water, sleep enough, and listen to your body when it needs rest or the loo.
  
  

Expert Tip:

Treat your bladder like your travel buddy—check in often, keep it clean, and don’t ignore its needs. It’s much easier to prevent problems than to fix them once they start.

When to Get Medical Help While Travelling

Even if you plan everything perfectly, a UTI can still happen. That’s why it’s essential to know the signs early and what to do, especially if you’re far from home, in a small town, or in a country where people speak a different language.

Signs You Might Have a UTI

 

Watch out for these common symptoms:

 

• A burning feeling when you wee
  
  
• Needing to wee a lot, even if not much comes out
  
  
• Pain or pressure in your lower tummy
  
  
• Cloudy, strong-smelling, or bloody wee
  
  
• Feeling tired or unwell without knowing why
  
  

Early Tip:

If you notice any of these signs, drink more water right away and rest. But don’t wait too long—UTIs can worsen quickly if not treated.

Getting Help in Another Country

 

If the symptoms don’t go away or start to get worse, here’s how to get help safely:

 

• Travel Insurance: Call your travel insurance company. They can help you find a trusted clinic or hospital nearby.
  
  
• Pharmacies: In some countries, a pharmacist can give advice or medicine or tell you where to see a doctor.
  
  
• Hotel Staff: Ask someone at your hotel for help—they may know a nearby doctor or clinic.
  
  
• Embassy or Consulate: If the condition is more serious, your country’s embassy can help you find safe medical care.
  
  

Tip:

To find help quickly, search online for things like “English-speaking doctor near me” or “walk-in clinic in [city name].”

Be Ready, Just in Case

• Bring a short note from your doctor if you get UTIs often.
  
  
• If your doctor says it’s okay, take a dose of antibiotics with you—just in case.
  
  
• Write down emergency contacts and the local emergency number for the place you’re visiting.
  
  

Feel Confident, Not Worried:

Planning doesn’t mean you will get sick—it just means you’ll be ready to act fast and calmly if you do.

Planning Ahead: Adding Bladder-Friendly Habits to Your Travel Prep

If you want to avoid a UTI on your trip, it's best to start preparing before you leave home. Planning can help you stay comfortable, happy, and worry-free during your travels.

 

Here’s how to include bladder-friendly steps in your travel plans:

Learn About Your Destination

• Look up the local food and drinks. Are they spicy, sour (like citrus fruits), or acidic?
  
  
• Check if nearby supermarkets, chemists (pharmacies), or health food shops exist.
  
  
• Find out if tap water is safe to drink, especially in rural or overseas areas.
  
  

Pack the Right Snacks and Tools

Use your Packable & Portable Foods Guide to choose snacks and drinks safe for your bladder.

Good things to pack include:

• Plain, unsalted nuts
  
  
• Instant oatmeal/porridge packets (plain)
  
  
• A reusable water bottle
  
  
• D-Mannose or cranberry supplements (if you already use them)
  
  
• Basic hygiene items like wipes, spare underwear, or liners
  
  

Tell Your Travel Buddy (If You Feel Okay About It)

If you're going with friends, family, or a partner, tell one of them that you're careful about UTIs. That way, they'll understand if you:

• Need to stop often for the toilet.
  
  
• Want to avoid certain foods or drinks?
  
  
• Suggest eating somewhere with bladder-friendly options.
  
  

Talk to Your Doctor Before You Travel

If you:

 

• Often get UTIs
  
  
• Are you going somewhere far from towns or cities
  
  
• Want to try a new supplement or way to prevent UTIs

 

Then it’s a good idea to speak with your doctor before you leave.

 

Here’s what to ask about:

 

• Emergency medicine – Can you bring a backup antibiotic, just in case?
  
  
• Repeat prescriptions – Do you need any refills before you go?
  
  
• Safe supplements – Are D-Mannose or cranberry tablets okay for you?
  
  

Conclusion

Traveling with UTI worries doesn't mean you must miss out on the fun or feel stressed the whole time. With some planning, food, and healthy habits, you can still enjoy your trip while keeping your bladder happy. Try to eat bladder-friendly foods like watery fruits and plain yogurt with good bacteria, and avoid things that can cause problems, like acidic juices, caffeine, and sweeteners. Drink water often, especially on planes or in hot, dry places, and pack smart by bringing your snacks, a reusable water bottle, and any helpful supplements you usually take. Make a plan for different parts of your journey, whether a flight, a hotel buffet, or a new restaurant. Always listen to your body—if you notice any early signs of a UTI, drink more water, take it easy, and get help if it doesn't go away.

 

If you do get a UTI during your trip, don’t panic. Mobi Doctor can help you speak to a doctor online from wherever you are. They can give you advice, a prescription, or let you know what to do next, so you’re never alone—even when you’re far from home.

 

With the proper support and a little preparation, you can confidently travel and enjoy your adventure without worrying about your bladder.F