5 Tips for Traveling Sober

New to sober travel? You are not alone. The New York Times recently published an article on the increasing popularity of active, fun vacations minus the booze. So if your default has always been to break out the wine (or craft beer, or margaritas) to have a good time, how do you travel sober?

In 16+ years of not drinking, I have flown on dozens of planes, driven up and down both coasts and slept on countless floors, couches and hotel beds. I’ve been dragged to a tequila factory in Puerto Vallarta, offered ecstasy at a music festival in San Francisco and handed cherry liquor in Lisbon. I’ve also seen a football game at Wembley Stadium, ziplined in the jungle in Nicaragua and hiked up mountains in Maine. So I’d like to think I know a thing or two about sober travel. Below are strategies I consistently use to ensure a safe, enjoyable trip:

Game-Plan for Pitfalls: Especially with the travel industry still being in flux post-Covid, there is a higher likelihood that you may encounter a delayed or canceled flight or sold-out rental car agency. How might you handle that situation if it occurs? Do you have an engaging activity to occupy yourself if you are stuck somewhere for an extended period of time? What if activities you were planning are sold out, rained out or canceled? Do you have a Plan B?

Also, think through what you will do and say if and when you are offered alcohol. Most times a “No, thank you” will suffice. However, if someone is pushy, “I have a medical condition” usually works. You can come up with your own response if you’d like!

Schedule Activities: I always plan at least one activity per day–a tour, snorkeling, hiking, spa day, fancy restaurant, boat ride–to help structure my trip. One of the main reasons we travel sober is to experience as much of the world as possible, and scheduling out my trip enables me to do that. Gone are the days when we lay around on the beach drinking, and spend half of the next day nursing a hangover! Check out my sober travel ideas!

But Not Too Many: You don’t want to get too hungry, irritable or tired. In that state, you are more tempted to grab a beer or glass of wine to relax. Make sure you schedule in some time to read a book or take a nap. Traveling is exhausting sometimes!

Bring a Buddy: It’s always helpful to travel with at least one partner who is not drinking. It will decrease feelings of FOMO and increase accountability. The person doesn’t need to be in recovery, they just have to be on board with what you are trying to do. The first live music show I went to after getting sober was with my sister. She drinks on occasion but doesn’t need alcohol to have a good time. We were probably the only concert-goers who weren’t drinking and it was uncomfortable for me, but it was super helpful to have her as my sober buddy. Eventually I got to the point in my recovery where I don’t even notice alcohol when it’s around, but it took practice–and support from others!

Find a Meeting: If you are in recovery and a member of a 12-step fellowship, Dharma Recovery, SMART Recovery, Celebrate Recovery or other community-based support group, make sure you research local meetings that you can attend, or have your laptop with you to partake in virtual meetings. My blog posts list local AA meetings for every location we visit. I personally love to hit a meeting while on vacation. The local members are usually sick of hearing each other and are only too happy to make new friends and show you the best restaurants and activities in their town or city!

Be Honest With Yourself: Are you really prepared to travel sober? If you are fresh out of rehab or you are currently struggling with a drinking problem, this may not be the best time to book a trip. Feel free to plan and dream–it’s additional motivation to get yourself to where you need to be spiritually, mentally and emotionally. If you are solid and confident in your non-drinking, great! You are ready to see the world from a new and exciting perspective–early sunrises, lucid conversations, unexpected adventures, and true friendships. Bon voyage!