The T2D Global Explorer’s Essential Checklist

1. Medication Management

  • Oral Medications: Pack a 2x supply of all pills (Metformin, SGLT2 inhibitors, etc.) in your carry-on; never risk putting them in checked luggage.
  • Injectables (GLP-1s/Insulin): If you use non-insulin injectables, ensure you have enough pens for the duration of the trip plus a one-week buffer.
  • Cooling Gear: Use a specialized cooling pouch (like a Frio bag) for any medications that require refrigeration, especially if you’re heading to a tropical climate.

2. “Walk the World” Foot Care

  • Moisture-Wicking Socks: Essential for long days of sightseeing to prevent blisters and infections.
  • Daily Inspection Mirror: A small travel mirror to check the bottoms of your feet for cuts or redness every night in your hotel.
  • Two Pairs of Broken-In Shoes: Rotate your footwear daily to change the pressure points on your feet.

3. Strategic Snacking

  • Fiber-First Snacks: Pack almonds, seeds, or low-sugar protein bars to help blunt glucose spikes from “vacation food.”
  • Hydration Tablets: Electrolyte powders (sugar-free) are vital, as high glucose levels or long flights can lead to quicker dehydration.
  • The “Emergency 15”: Even if you don’t typically go low, if you’re on certain medications (like Sulfonylureas), keep 15g of fast-acting carbs on hand for unexpected dips during high-activity days.

4. Tech & Testing

  • Backup Battery: If you use a CGM, ensure you have a portable power bank.
  • Traditional Meter: Always carry a manual glucometer and extra strips as a backup to tech failures or dead batteries.
  • Time Zone Plan: Consult your doctor before leaving on how to shift the timing of your doses if you are crossing more than three time zones.

5. The Paperwork

  • Medical Identity: A digital or physical “Medical ID” that lists “Type 2 Diabetes” and your current medications.
  • The Script: Have a translated phrase on your phone in the local language: “I have diabetes. I need juice/sugar” or “I need a pharmacy.”

6. The Mindset

  • Traveling often changes your activity level and diet simultaneously. Don’t let a “higher than usual” reading on your meter ruin your trip. Acknowledge it, use your self coaching tools to stay calm, and get back to the adventure.