How to Stay Healthy While Traveling with Kids

Worried about getting sick while traveling? Coming down with a cold, the flu or other malady can ruin even the most amazing vacation. You've invested a lot of money and time into planning your family trip, so don't let illness spoil your time away. These 12 tried-and-true tips from family travel experts will teach you how to stay healthy while traveling with kids.

My son and husband with their germ-protectant Biogaiters in Shanghai, China (Photo credit: Colleen Lanin)

This story is brought to you in partnership with Bioscarf.

1. Keep hands clean.

Traveling with the Littles Author Catherine Brady reminds us, “The best way to prevent the passage of germs is by washing your hands. This little step frequently gets lost in the hustle and bustle of traveling, when washing your hands can be the most beneficial.”

Pack antibacterial gel in your purse or day bag and use it often: after theme park rides, before eating, after handling cruise ship buffet ladles and beyond. Kate Allen from Little Miss Kate & Co. also suggests attaching a small bottle of hand sanitizer to each child's bag when traveling. She says, “There are lots of hand sanitizer options that have clips or holders that will attach them to any purse or bag. Make sure your kids know how to open and close the containers, and that a little goes a long way.”

Washing hands is one of the easiest and most effective ways to stay healthy while traveling or at home (Photo credit: turgayada.hotmail.com, Depositphotos.com)

2. Use antibacterial wipes.

Antibacterial wipes are a parent's best friend when traveling with kids. Use these to wipe down notoriously germ-ridden surfaces during your travels, like tray tables and arm rests on airplanes. You should also disinfect your hotel room or vacation rental by cleaning remote controls, doorknobs, and light switches.

Family on Standby‘s Nick Stretchbery agrees. He says, “We fly a TON with our toddler and I don't think we'd make it without bringing a billion wipes with us in the diaper bag. On her 50+ flights, there might have been three during which she didn't attempt to put her mouth on the tray table or eat something directly off it. Before each flight, we clean that bad boy off, along with the window, because, well…you never know.”

Use antibacterial wipes to disinfect germ-ridden surfaces during your travels, like airplane tray tables (Photo credit: coffmancmu, Depositphotos.com)

3. Avoid germs, allergens and air pollution with a mask, Bioscarf or Biogaiter.

Masks protect from germs, allergens and air pollution. Bioscarves or Biogaiters do the same, while keeping you warm during your travels. These look like regular neckwear, but include a special filter to block out airborne contaminants. In fact, lab results have proven that a Bioscarf or Biogaiter filters out an average of 99.75% of all airborne particulates size 0.1 microns and larger.

I'm sporting my Bioscarf to keep me warm atop the Great Wall of China in Beijing (Photo credit: Travel Mamas)

If you're going to wear a scarf or neck gaiter, then you should pack one that protects you from inclement weather as well as impurities in the air! Whether you're in New York City or Tokyo, you can look good and feel great wearing your Bioscarf or Biogaiter. Get your Bioscarf or Biogaiter now!

Making your own breakfasts while traveling, like my family did in Paris, can mean better food choices (Photo credit: Colleen Lanin)

4. Make smart food choices.

Eating healthfully is the foundation of good health, whether at home or on the go. Sure, you want to try new, exciting foods while traveling, but it's important to eat a balanced diet so you can keep energy up and avoid tummy troubles. That means eating plenty of high-fiber foods like fruits, veggies and legumes as well as lean proteins. It also means being reasonable when it comes to fatty or sugary treats. For my family, it's all about balance. Sure, we want that ice cream at Disneyland, but we try to stick to just one splurge per day.

Be sure to eat your veggies when traveling! (Photo credit: Colleen Lanin)

Lisa Cameron with Adventures in Familyhood advises packing healthy travel snacks. She says, “To avoid overeating and eventual car sickness on a road trip, I pack each kid an individual snack pack. Inside the pack are healthy snacks such as yogurt, cheese sticks, pretzels, and fruit. The snacks inside are to last for the duration of the trip. Not only does this method keep their snacking healthy, but also it helps us avoid fights over snacks, which is good for our mental health.”

Soak fruits and vegetables in iodine solution in destinations where drinking water is unsafe (Photo credit: Colleen Lanin)

Take precautions to avoid foodborne illness when traveling, too. Be sure to wash fresh produce with an iodine solution in destinations without safe drinking water. Sandy Gram from the Mixed Blessings blog also recommends travelers, “Try not to eat raw or undercooked meat while traveling to foreign countries where food inspections may not be stringent. And, before eating at a restaurant, look around and check to see if it’s clean.”

Use a daily pill organizer to help remember to take vitamins while traveling (Photo credit: AndreyPopov, Depositphotos.com)

5. Take vitamins and supplements.

Even when making a concerted effort to eat right, it can be difficult to get all the nutrients your family needs, especially when away from home. That's why I pack multivitamins for both adults and children. To be sure everyone remembers to take their vitamins while traveling, use a travel-sized pill case marked with the days of the week.

Melynda Coble Harrison from TravelingMel and Mel's Garden advises, “Take probiotics and essential oil capsules before and during the trip. We take a room temperature-stable probiotic while traveling to help keep the digestive issues at bay, especially in countries where that is likely to be an issue for us.” Interested in learning more about essential oils for good health? Take a look at these tips for using essential oils while traveling.

A good night's rest helps maintain both physical and mental health while traveling (Photo credit: romrodinka, Depositphotos.com)

6. Maintain good sleep habits.

Becky Morales with Kid World Citizen says, “I really feel like a well-rested child (or adult!) is much more likely have a strong immune system. Adequate sleep is the key to staying healthy while traveling!”

Little Family Adventure‘s Nicki Omohundro agrees. She advises, “If traveling with younger children who still nap, maintain your child's sleep schedule as best you can. It's tempting to skip the nap because there are so many things you want to see and do while on vacation. But your child needs that rest. If you skip it and push too far, a meltdown will likely ensue.”

To learn how to make sure the whole family is well-rested during your vacation, take a look at these tips for getting good sleep while traveling with kids.

When in doubt, order bottled water when traveling in a foreign country (Photo credit: karandaev, Depositphotos.com)

7. Stay hydrated and stick to safe beverages.

Staying hydrated is essential for good health. Keep in mind that flying and traveling to higher altitudes can lead to dehydration. Alcohol zaps hydration, too, so you may want to skip the cocktails, especially for the first day or two of your trip.

Before reaching your destination, be sure to research whether the local drinking water is safe. When in doubt, stick to bottled water and other hydrating drinks like coconut water and electrolyte-infused, non-sugary sports drinks. Or, bring along your own water purifier. Liling Pang, co-founder of Trekaroo, advises, “Travel with a water purifier that is easy to use. You’ll always have clean water without polluting the environment with tons of plastic waste.”

If traveling to a destination where the local water is safe for drinking, on the other hand, packing reusable water bottles is a great way to keep all family members hydrated. Jurga Van S., creator of Full Suitcase Family says, “We always carry reusable water bottles, one per person, and fill them up when possible. Not only is it good for your health, it also saves money, and is environmentally friendly.”

Use insect repellent spray to avoid bug bites (Photo credit: galitskaya, Depositphotos.com)

8. Protect your family from bug bites.

If traveling to a destination where mosquitos and other biting insects are prevalent, be sure to take steps to protect your family from bug bites. Katja Gaskill with Globetotting says, “Having lived in two countries with my kids where mosquito-borne diseases were a part of daily life and having traveled to a few more, we've got our anti-mosquito bite routine down pat! Make sure everyone in the family wears long sleeves and long pants and avoid dark colors if possible. Use a recommended bug or mosquito spray on any exposed areas. Mosquito bands or patches are also a good idea for kids.” Additionally, she recommends staying indoors at dusk, when mosquitos like to come out to feast.

Be sure to apply sunblock on kids when traveling, even when you're NOT at the beach (Photo credit: shalamov, Depositphotos.com)

9. Apply sunblock.

It's easy to get caught up in seeing the sites or splashing in the ocean and forget to protect skin from the sun's harsh rays. Eileen Gunn from FamiliesGo! recommends travelers, “Pack sunscreen even for trips you might not think of. You need it for outdoor winter activities like skiing, for example.” She continues to say that sunscreen is imperative, “even on city vacations, when you're out walking around all day and you're taking in more sun than you realize.”

Even when you take all necessary precautions, you or your child may get motion sick like my daughter did during a snorkeling tour in Hawaii (Photo credit: Colleen Lanin)

10. Avoid or handle motion sickness.

Motion sickness can zap the fun from any vacation. Even if no one in your family has suffered from motion sickness in the past, it's best to be prepared. To avoid motion sickness, Kaylie Baker with Happiness Travels Here suggests, “Keep hydrated and keep snacks small and bland. Look out to the horizon and remove anything that is obstructing the view out the window. Hanging toys are not your friend in this scenario!” For more help, read these additional motion sickness tips and remedies.

Pack medications your family might need during your vacation (Photo credit: devilkae)

11. Keep a separate stash of medicines just for travel.

Although you're doing your best to avoid getting sick, illness can still strike while traveling. It's important to have some relief on hand when it does. Rather than digging through the medicine cabinet before every vacation, I advise keeping a separate stash of medicines just for travel. Suggested items to bring include pain/fever reliever, decongestants, cough syrup, antibacterial ointment, small bandages, and medication for relief from constipation or diarrhea.

Whisky + Sunshine Editor Jana Seitzer suggests, “Always pack antihistamine like Benadryl and hydrocortisone lotion (and Epi-pens if you have a known food allergy) when traveling. Allergies to food can creep up at anytime!” If you or a family member have a serious food allergy, be sure to check out our tips for traveling with life-threatening food allergies.

Take time out for relaxation and play during your family vacation (Photo credit: Colleen Lanin)

12. Take it easy.

When planning your family vacation, try to alternate busy days with mellow days. Catherine Brady from Traveling with the Littles says, “Often, while traveling, we try to cram in as much as possible. Cut your sight-seeing list down and move at a slower pace. This gives everyone time to rest and nap if necessary. And burn-out will be less likely.”

My daughter wearing her Bioscarf to stay warm and healthy in Shanghai (Photo credit: Colleen Lanin)

Keep in mind that children do not have the patience or stamina for fast-paced, non-stop travel. Karen Presley Dawkins with Family Travels on a Budget recommends parents keep this in mind when embarking on road trips. She says, “The ‘get there as fast as you can' mentality is really tough on little kids. Those car seats get hot. And kid muscles need to move. Stop at rest areas to let kids chase bubbles, take a walk or even to do jumping jacks. Happy kids are less stressed. Less stress is better for everyone!”

The best way to ensure an easy-going trip for everyone is to stay healthy. Protect yourself from viruses, allergens and air pollution by buying a Bioscarf or Biogaiter now!

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If you liked this story, then I bet you'll love our list of unusual things to add to your family vacation packing list.

What are your best tips for staying healthy while traveling with kids? Let us know in the comments below!

A Note from The Travel Mama: This story is based on tips from travel experts, not medical professionals. Please check with your family doctor or pediatrician regarding any health decisions. I received free sample products and monetary compensation related to this blog post.