Spring is the invigorating time of year when the sneezing, coughing, and hacking of cold and flu season give way to the sunnier and more optimistic sneezing, coughing, and hacking of allergy season.
If you’re finding yourself reaching for Kleenex more than you did before, you’re not alone. Last month, the Asthma and Allergy Foundation of America (AAFA) released its annual ranking of U.S. “allergy capitals,” and the results indicate worsening triggers across the country.
Some parts of the U.S. now experience tree, grass, or weed pollen year-round, with the sharpest jumps occurring in the Northwest.
What's more, atmospheric rivers, warmer temperatures, and droughts fueled by climate change are altering which regions are considered allergy hot spots, and some of the spikes in pollen levels have caused dramatic shifts when compared with 2025.
Some popular travel destinations that were relatively easy to breathe in last year have landed near the top of the rankings this time around. San Diego, for instance, jumped from 97th to 2nd place—which in this case means second worst.
Denver and Salt Lake City saw big leaps, too, going from 91 to 30 and 99 to 13, respectively, year over over.
As for the worst U.S. city for allergies? Pour a nasal rinse out for the good folks of Boise, Idaho, which topped the list for 2026 despite placing a breathable 95th in 2025.
Surprisingly, the only U.S. city in the report's ranking of 100 places that scored “lower than average” green checks across the board this year is New York City.
So enjoy some deep lungfuls of Big Apple air. Hope it doesn't taste like hot wet garbage.
For everywhere else, consider these tips to keep your sinuses, throat, and mood in good repair when you travel during allergy season.
Discover your personal allergy triggers and allergy calendar.
Bodies change over time, and things that didn’t faze you before can turn into sensitivities as you age. (If it’s any consolation, some sensitivities get better with time instead).
It helps to know your personal allergy triggers—what impacts you most and when. Allergy season unfolds in waves, so that can give you clues to what's bothering you.
“If you typically get congested soon after the snow melts, the culprit is most likely a tree pollen. If it ramps up closer to Mother’s Day, think grass pollen,” explains the New York Times.
That info can help with travel planning, particularly when paired with data about pollen counts in the destination you plan to visit. We'll get to resources for tracking that next.
A comprehensive allergy test from an allergy specialist will of course provide the clearest insight into your clogged sinuses. Just make sure to check in advance whether your insurance will cover it.
Check your weather app’s pollen forecast—but don’t take it as gospel.
Not all pollen trackers are equal.
“While pollen forecasts can be helpful,” the AAFA advises, “pollen counts are more accurate.”
The National Allergy Bureau (NAB), which is affiliated with the American Academy of Allergy, Asthma & Immunology, is the most well-known resource for pollen counts in the U.S. Go to the NAB's website to find an interactive map you can click to get allergen reports from pollen counter stations across the country.
Additionally, AAFA recommends apps like Pollen Wise to track daily and real-time pollen counts in your chosen destinations.
If you're going to take allergy meds, start well before your departure date.
Simply packing some Benadryl isn’t adequate allergy preparation for a trip. Short-acting antihistamines like diphenhydramine (the active ingredient in Benadryl), promethazine, and hydroxyzine "are not good choices for allergy symptoms," according to the AAFA, "because of their short-term action to manage symptoms and several known negative side effects."
Instead, the organization recommends newer, long-acting, nondrowsy antihistamines, many of which are available without a prescription.
Another effective option the AAFA recommends: corticosteroid nasal sprays to reduce inflammation in the nose and block allergic reactions.
Before taking any medications, consult the AAFA's website and your doctor for safety info, side effects, and other potential treatment options.
But if you do opt for allergy medication, experts say the best results come to those who start taking the meds a couple weeks before the start of allergy season rather than after the sneezing starts during an out-of-town trip.
Pack a cheap nasal irrigation bottle and saline solution packets.
Yes, using them is kind of gross, but nasal irrigation rinses really do help clear out pollen and mucus. They can also make prescription and over-the-counter nasal sprays more effective.
Nasal rinses come in different forms, like pots, squeeze bottles, and plastic syringes; the differences come down to price and personal preference.
Just make sure to use distilled bottled water or boiled sterile water and never straight tap water in the device. You could wind up with an infection. (If you boil the water, such as in a hotel kettle, make sure to let it cool to a safe temperature before use.)
Another potentially effective option is to breathe hot steam through your nose three or four times a day for 10 to 15 minutes each time (unless, of course, steam triggers your asthma or makes it hard to breathe).
Before a road trip, replace your car's air filter and have the HVAC system cleaned.
Unless you’re trying to collect mold and dust as souvenirs, starting a road trip with a fresh air filtration system working at peak performance can go a long way toward ensuring you and anybody else in the car will arrive sniff-and-snivel-free at your destination.
Replacing cabin air filters and using foam HVAC cleaners are both simple and affordable DIY jobs. Mechanics offer more thorough (and expensive) system cleanings.
Request an air purifier for your hotel room.
They’re not as readily available as extra towels or shaving kits, but in-room air purifiers are available upon request at more hotels than you might think.
To coax Covid-wary customers back to hotels, some chains began offering other health-oriented in-room services via partners like Pure Wellness and Stay Well by Delos. These add-ons include more robust cleanings, hypoallergenic bedding, air filtration machines, and other amenities that might benefit allergy-sensitive guests who are willing to pay extra.
Consider packing hypoallergenic pillowcases.
Research shows that hypoallergenic bedding can indeed reduce your exposure to irritants like dust mites and mold, according to the Cleveland Clinic. So bringing along your own hypoallergenic pillowcases to use in your hotel room can't hurt.
And you might want to skip cuddling up with the community-use pillows and blankets handed out on planes, no matter how much airlines insist those items get cleaned regularly.
Skip the honey, at least for allergy stuff.
Listen, it's very tasty. Just don’t rely on honey for any sort of serious allergy abatement, despite what your homeopathic friend claims.
“Outside of using honey to soothe a sore throat and nighttime cough caused by mucus," the AAFA says, "there is no scientifically established benefit to allergy symptoms from consuming honey."