Staying Healthy While Traveling With Kids

I’m going to start off by stressing how important it is to keep health front and center when you’re hitting the road (or the skies) with kids. Traveling opens up a world of wonder for kids, but it can also be a playground for germs and unexpected tummy troubles, and the last thing you want is for your family to be sick while on vacation. This isn’t just about avoiding colds; it’s also about ensuring your children have the stamina and wellness to enjoy the journey.

You might be wondering about the hurdles of sticking to those well-honed routines amid the excitement of travel. You’re not alone. Countless parents grapple with the same issue – how do you maintain a semblance of normal when your environment is anything but? It’s a juggling act, but with the right know-how, you can keep all the balls in the air.

Prepare to discover some smart and practical strategies that will help make staying on top of your family’s health while on vacation a reality. Remember health is holistic, not just a quick fix or bandaid approach to smart and healthy traveling. It’s the snacks you pack, the sleep you snag, and the peace of mind knowing you’re ready for the scrapes and sneezes along the way.

To get you started I am going to share with you my top 10 Pro-tips to ensure you and your family stay safe and healthy on your travels and ensure you come back with amazing memories.

10 Expert Tips for stay healthy while traveling with kids

1. Wear the right clothes
2. Practice good hygiene
3. Stay hydrated
4. Make sure drinking water is safe
5. Make healthy food choices and pay attention to food safety
6. Take vitamins and supplements
7. Protect yourself from bug bites
8. Apply sunscreen regularly
9. Make time for rest and downtime
10. Maintain good sleep habits

This should already provide you with some ideas to get you thinking. Now as we get ready to dive into the nitty-gritty, don’t forget that the journey to a healthy trip with the kids begins well before you leave home. Up next, we’re going to look at some essential pre-travel prep that should be included on any family itinerary.

Pre-Travel Preparation: Building a Healthy Itinerary

I’m going to show you how to make your family’s health a top priority before you even step out the door. It’s about taking key actions and about being proactive that can make or break your trip.

For example, start off by contacting your family doctor or Pediatrician or a travel clinic especially if you are traveling internationally. They’re going to suggest to you any necessary vaccinations you might need, provide you with essential travel health advice, and renew any prescriptions that you might need to be stocked up on for your entire trip.

Research your destinations, but go beyond the fun activities. Visit travel health regulatory websites like CDC or WHO for health and safety advisories related to your travel spots. That being said, every travel location has some element of unknown, you don’t want to focus on this all the time, but it is worth while to be informed.

Don’t overlook the importance of travel insurance. If you don’t have travel insurance with your place of work, look for policies that cover health issues and emergencies, especially those tailored for families traveling with kids. Find out about how your health insurance works outside your home country. Does it cover international healthcare costs? If not, what are the alternatives? Do your best to make sure you know the ins and outs before you need to use it. It’s about staying protected and again having that peace of mind.

When planning your trip, consider choosing destinations that are child-friendly, especially regarding healthcare facilities. If you are looking for more adventurous trips, it’s a good idea to research more about the health care providers available in that country. Should you need it, you’re going to want quick and quality medical help.

Lastly, create a travel itinerary that’s balanced – mix in plenty of rest with those adventure-packed days, especially on vacations where you “want to get your monies worth” and try to see everything in day. Overextending can wear everyone out and make you more susceptible to getting sick.

Packing Essentials: What to Bring When Traveling with Kids

Now, you’ve got your itinerary planned out, it’s all set with kid-friendly activities, health care facilities noted, and travel insurance secured, and I have already provided my top-ten expert essential tips for traveling with kids. The next big step? Packing. This isn’t just about tossing clothes into a suitcase; it’s about strategic preparation to keep your family healthy and ready for anything.

First, ensure you’ve got a travel-size first aid kit. This should include the basics like band-aids, ointments, antiseptics, and any specific medications your family might need such as prescriptions, allergy medications, motion sickness medicine, anti-inflammatory drugs, and possibly rehydration packages if you’re headed to warmer climates or have adventurous eaters.

With kids, germs are pretty much a package deal (like my daughter who runs her hands on railings then licks her fingers!) so frequent hand cleaning is a must. And while we’re on the topic of cleanliness, make sure you pack enough hand sanitizers and anti-bacterial wipes, they are a life-saver, even just to wipe sticky hands that were clean before eating.

Don’t forget to bring appropriate clothing and gear. That means weather-appropriate outfits, and layers (I’ve visited places where it’s sweater weather in the morning then shorts and t-shirt weather in the afternoon, then rainy and windy later in the day) but also hats and UV protective wear if you’re expecting a lot of sun.

One of my top things to bring with you especially when traveling with kids is a daypack or two. Use it for snacks, candy, gum, water bottles, first-aid kit, hand sanitizers, pack of cards, ziplock bags, napkins, pen, paper, back-up battery, phone charing cable, diapers, extra clothes, or when it gets hot you have somewhere to put your outer layer. While you won’t need everything all the time, better safe than sorry I always say. And not only will having a backpack help with carrying supplies, it frees up your arms to take photos, hold your kids hands, and taking big steps.

Lastly, having a well-thought-out family travel packing checklist can be a lifesaver. This list will save you from those ‘oops’ moments when you realize you left your toddler’s favorite blanket on the other side of the country. Trust me, nothing disrupts the peace like an unsettled child without their comfort item or when kids become bored.

If you are looking for a comprehensive packing list, download my ultimate family vacation checklist.

So you’ve got your bags packed with essentials to keep everyone in tip-top shape. But wait, there’s more to health than just being prepared for scrapes and sniffles. You’re going to need to keep your troop well-fed and hydrated too. That’s where planning your on-the-go nutrition comes into play.

On-the-Go Nutrition: Keeping Kids Fueled and Hydrated

Another aspect of travel that’s imperative yet sometimes overlooked: nutrition. Keeping your kids fueled with the right foods and liquids is not just about maintaining energy levels, it’s about supporting their overall well-being while on the move. It’s simpler than you might think.

I highly recommend planning ahead for some food options and have those picked-out and packed ahead. They come in useful on long flights and layovers, late at night when you arrive at your hotel, and the next morning when you are still figuring out where everything is located.

Planning on healthy snacks and meals ahead is your best bet versus just sugary snacks. Choose things whole fruits (apples and oranges travel well), nut butter sandwiches, boiled eggs, nuts, dried fruit – these are all portable and packed with nutrients. But every family is different, so it’s up to you to figure out what works best for your family’s dietary needs and taste preferences – it’s all part of a memorable travel experience. Nutrient-dense foods have many benefits including to help maintain your child’s mood and energy stable throughout the day. That being said, I also keep a few small treats on hand to excite the kids and put a smile on their face.

Staying hydrated is equally important, especially since it’s easy to mistake thirst for hunger. Stick to bottled water when traveling whenever possible, but if the tap water is safe, having a refillable water bottles is a great option both on your wallet and to be more sustainable.

Opt for water as frequently as possible instead of sugary drinks, which can lead to a quick spike and crash in energy. If your child finds plain water boring, try adding a slice of lemon or a splash of juice for some flavor without the excessive sugar. If your child really needs a pick-me-up, diluted apple juice is better for hydration than other options as it contains some electrolytes in the form of potassium, sodium, magnesium, and calcium.

Eating Out: Precautions and Tips to keep your family healthy

Regardless of where you travel and what type of trip you are on, you are going to be eating out and consuming food less familiar to your family or prepared differently. For us, exploring food options and trying local cuisine is appetizing and fun!

You might be wondering about managing foodborne illnesses on the road. It’s a legitimate concern, and my advice is, as long as you apply some preventive measures and take some basic precautions you and your family can avoid food related illnesses.

When eating out, whether it’s a restaurant or street food, try to choose popular and busy restaurants and vendors with line-ups and lots of people. Vendors and restaurants that have a high customer turnover means that food is usually fresh and hasn’t been sitting around. If it’s a restaurant and you have a smart phone, check to see if the reviews are positive. Look around to see if families are eating there.

When eating street food to always eat hot and freshly cooked foods, especially if you can see it being cooked, which are safer, and only well cooked meat. Hot noodle soup is a good choice, while prawn skewers being sold on the beach would not!

Avoid uncooked foods that can’t be peeled – if you can’t drink the local water then you can’t eat the fruits and vegetables that were washed with that water, or haven’t been washed at all. You are much better off with fruits you can peel and cooked vegetables.

Avoid smoothies and freshly made juices, especially if dairy is added, from street vendors in hot climates, as refrigeration options are limited and the water for cleaning and rinsing might not be safe (I know it’s tempting and looks good, but trust me from experience, it’s better to be careful). Similarly if you are traveling in hot and developing countries, avoid frozen foods because sometimes these foods might not have been defrosted properly due to power outages that can frequently occur. And avoid ice in your drinks if the water hasn’t been purified.

Managing food allergies and sensitivities while traveling is also something to keep in mind. My advice is to do your research before you go. Look up restaurants that accommodate special dietary requirements or consider booking accommodations with kitchen facilities to cook your own meals, such as a vacation apartment rental, or a hotel that has a little kitchenette and fridge. Not only is this super convenient both for preparing small meals as well as snacks, it can save you money.

Staying Healthy and Feeling Good: Tips and Recommendations

Traveling means being in different environments, climates, elements, and foods than you are used to. In addition to following the eating out tips I outlined, staying hydrated and eating well, it can still be a challenge to get all the nutrients your family needs.

I have some suggestions to help you with that. Firstly, I recommend bringing multi-vitamins for both adults and children. I pack gummy multi-vitamins for kids. Throw them in a zip-lock bag or small plastic bottle.

I also recommend bringing probiotics that don’t require refrigeration, which help you to maintain a healthy gut. I personally like to bring organic green superfood capsules for the adults as well which are high in antioxidants, fibre, can improve digestion, reduce inflammation, and boost your immune system.

I mentioned it earlier, but another element of travel that’s critical is to wash your hands regularly, especially before eating. We always travel with disinfectant wet-wipes and hand sanitizer.

Apply sun screen lotion often and regularly, especially if you recently left a cold climate and are vacationing in a hot or tropical location. It’s easy to forget, so apply sun screen every couple of hours, or after swimming. And where clothing with sun protection and a hat whenever possible.

Protect your family from bug bites. Sometimes you know you could be traveling to a destination where mosquitos or mosquito related diseases are common, but even if you are traveling somewhere that this isn’t front of mind, it’s still a good idea to pack some bug repellent.

Don’t forget the motion sickness medicines, especially for kids, even if your family doesn’t usually get motion sickness, it’s just better to be prepared, because once you get that nauseous feeling, it can take hours to settle down.

And bring anti-diarrheal medicine with you just in case for adults. For kids, these kind of medicines my not be recommended or work as well with children, so to prevent hydration make sure they drink plenty of fluids.

Finally, make sure everyone gets plenty of rest and sleep by establishing and maintaining good sleep habits and not over-doing it every day. Getting sufficient sleep and rest will keep your body and immune system strong. If you are traveling across different time zone, try to get adjusted as soon as possibly, get fresh air and sunshine, and avoid staying up late. Melatonin for both adults and kids for the first few days could also help. I bring gummy melatonin for my kids.

Enjoy Your Safe and Healthy Travel

Family travel may have it’s challenges, but traveling is amazing and creates many memories. I hope these recommendations and reminders help you and your family to have a safe and healthy trip. Bon voyage!