Summer travel must-haves for jet lag, constipation and immunity

Got the travel bug this summer? Just make sure you don’t pick up any other bugs when you hit the road.

No matter where I go on vacation, I’ve always taken a fully-stocked mini medicine bag with the obvious essentials: painkillers, antacids, Band-aids, Lactaid and a little something for nausea.

But that medicine bag has grown a bit in recent years — especially since I’ve become The Post’s wellness editor.

Now it includes a bunch of other things you might not think to pack, and they’ve made a massive difference in how I feel and function when I’m away from home.

To fall asleep and beat jet lag

I just got back from Hawaii, and between the 10.5-hour flight from New York and the 6-hour time difference, I knew the jet lag would be a beach — if you know what I mean.

A big reason we sleep so poorly while traveling is that our circadian rhythms get messed up from time differences.

Melatonin can help fix this.

That’s because your body naturally produces melatonin in response to darkness at night, getting you ready for sleep. It usually happens on a pretty regular schedule, so when it gets out of whack when you take red-eyes or switch time zones, you can nudge it in the right direction with a supplement.

One of my favorites right now is Kourtney Kardashian’s Lemme Sleep, a gummy with a yummy berry flavor that blends melatonin with L-theanine and magnesium — a key ingredient in the viral “sleepy girl mocktail.”

I also love the Make Time for Beauty Sleep gummy, which has that special trio of melatonin, magnesium, and L-theanine too — plus biotin for skin, hair and nail health.

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To stay hydrated

I used to get super sick from heat exhaustion and dehydration, so years ago when I went to Cambodia, I knew I needed to figure out a way to not die in the 100-degree heat.

At the time, Pedialyte was one of the only brands making travel-size electrolytes. Now there are a ton of great brands to choose from.

I’m currently loving Thorne (I’m partial to the mango limeade in the variety pack), FlavCity (pineapple coconut is my fave) and Groove (strawberry kiwi for the win).

I keep one in my purse so I can pour it into a water bottle if it’s hot out, but they’re also great for chugging after a night of cocktails so you wake up without a hangover. They key is to get those electrolytes in before you start feeling sick.

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To get my tummy straight

Never had tummy problems while traveling? I don’t believe you.

Even if you’re really good about not overeating — and knowing which countries where you can’t drink the water — sometimes, things get stuck. Or let loose. Or whatever other euphemism you prefer.

So here’s a tip if you’re constipated: Pack a fiber supplement. I’ve been using BelliWelli because they come in handy little travel-size packets in tasty flavors like watermelon and strawberry lemonade (and the branding’s super cute).

Don’t go crazy, though — that new “fibermaxxing” trend has some downsides, as we recently reported.

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To fight infections and stay healthy overall

Travel really presents the perfect recipe for illness — you’re probably not sleeping enough, you’re eating new things, and you’re exposed to lots of people carrying who knows what germs.

Upping your vitamin intake before, during and after could help boost your immunity.

Barrière makes these adorable vitamin patches, from vitamin D3 stickers that look like suns to vitamin B12 ones that look like rainbows, hearts and palm trees.

I’m especially obsessed with the Travel Well patches, which have zinc and vitamin D3 — both essential for immune function — and elderberry, which may also support immune health.

I also like MegaFood’s burpless omega-3 pills, since fish oil is kind of a magic ingredient for everything from immunity to heart health to brain function. And this one’s got none of those gross fishy burps.

Finally, my least sexy recommendation — but something I absolutely can’t live without: NeilMed’s sinus rinse kit. If you’ve never done nasal irrigation before (like a NetiPot), it may take some getting used to. But when I’m using this nightly, I don’t get colds. They just flush everything out.

It’s also good for allergies and flu and COVID symptom relief — just make sure you’re following the directions so you don’t get a brain-eating amoeba.