5 Tips for a Healthier, Stress-Free Trip with Kids

Travelling with children can be a chance to create many memorable experiences together. However, it is not always easy and can sometimes be unpredictable. Between long-haul or red-eye flights, new environments, and busy itineraries, it is not surprising that little ones may feel under the weather during the trip. A bit of preparation can go a long way in helping your family enjoy a smoother, healthier holiday.

Here are some practical tips to help make your family holiday a little less stressful.

1. Visit a healthcare provider before your trip

Before you travel, it’s a good idea to check in with your regular healthcare provider or paediatrician — especially if you’re heading overseas or to a country your child hasn’t visited before.

A pre-travel visit should include:

• Checking if your child’s routine vaccinations are up to date
• Finding out if any additional vaccines are recommended for your destination
• Getting advice on common illnesses or health risks where you’re going

If your travel destination requires additional vaccinations, we recommend getting them at least 4-6 weeks before departure. Some vaccines require more than one dose, and your body also needs time after the final dose to build up adequate immunity for protection.

2. Pack a “just-in-case” travel kit

Air travel can be tiring for children, especially on long haul or overnight flights. Packing a small “just-in-case” kit can help you manage minor issues quickly.

Consider bringing:

• Fever relief medication
• Thermometer
• Plasters and antiseptic wipes
• Oral rehydration salts (sachets mixed with water to help replace fluids lost from vomiting or diarrhoea)
• Motion sickness remedies (if your child is prone to it) – you may discuss with your healthcare provider about the options your child can use
• Hand sanitiser and disinfectant wipes
• Tissues and spare masks
• Miscellaneous items like snacks, a favourite toy, story books or blanket

If your child takes regular medication, keep it in your carry-on bag rather than checked luggage.

3. Be prepared to deal with common infections at your destination

New environments, crowds and changes in routine can increase the chances of children falling ill.

Common illnesses children may catch on holiday

In some destinations, contaminated food or water is one of the most common causes of illness in children. Stick to bottled or boiled water, avoid ice in drinks, and be cautious with street food or raw produce. Remind your children to wash hands thoroughly before eating.

Keep in mind that infants and younger children may need medical attention earlier than adults, even when experiencing the same symptoms.

4. Be ready for more than just illness—travel can affect children in other ways too

Beyond common illnesses, children may experience other travel-related effects. Here are some to be aware of:

Jet lag in children can disrupt sleep patterns when crossing time zones. Try to adjust sleep times gradually, encourage exposure to daylight, and keep bedtime routines familiar where possible.

Motion sickness during travel is common in some children, whether on flights, car rides, or boat trips. Light meals before travel, taking rest breaks whenever possible for fresh air, and avoiding screen time during motion can help.

Altitude sickness can cause headaches, nausea, dizziness, or fatigue in children travelling to high-altitude destinations. Take things slowly, allow them time to acclimatise. Seek medical advice if symptoms persist.

Sun and heat exposure, particularly in tropical or beach destinations, can pose a higher risk for children, as they are more prone to sunburn than adults. Apply sunscreen regularly, keep them hydrated, and limit outdoor activity during the hottest parts of the day. Watch for signs of heat exhaustion such as excessive sweating, dizziness, or fatigue.

5. Know where to seek medical care at your destination

When travelling with children, it helps to know where you can go if your child falls unwell.

• Look up nearby clinics or hospitals at your destination
• Check that your travel insurance covers medical care overseas, including for children
• Confirm your policy includes emergency evacuation cover if needed
• Save important contact numbers, including local emergency services
• Bring along your child’s medical records or a summary of any existing conditions, if relevant

Plan ahead for a smoother, healthier trip

A little preparation before you travel can go a long way in helping your family stay healthy and happy throughout the trip. If you are ever unsure before you travel, your healthcare provider can give you the guidance you need before your holiday.

This article was reviewed by Dr Victoria Tan, paediatrician at Parkway East Paediatric Urgent Care Centre.