Summer travel can be a real joy. As a mom, I always enjoy the chance to get away for some quality time with my kids. Whether traveling abroad, visiting family, taking a road trip or simply getting away for a few days, a vacation can give everyone a welcome break. But it can also bring its health challenges. Hot weather, atypical food options, long journeys, too much sun, broken sleep, tired children and unfamiliar surroundings can turn a trip stressful or exhausting surprisingly quickly.
The good news is that a little preparation can make a big difference. You do not need to plan every minute. But a few sensible steps can help your family stay well and enjoy the trip far more.
Trying new foods from different cultures and regions can heighten any vacation. However, too much change can be rough on the stomach. Vacation can be a time of celebration, so more treats may be consumed. With my family, we have the best success when we pack healthy snacks and order familiar and healthy meals in-between the special treats to not send our digestive system into a frenzy and to help sleep schedules stay on track.
Check local advice, be cautious with tap water where necessary, think twice about ice if you are unsure, and be mindful about food hygiene. If you are traveling to a new country, it is also wise to check any health guidance well in advance, including whether vaccinations, medication or travel-health advice may be needed.
One of the easiest ways for a vacation to go off course is for someone to become dehydrated without realizing it. Hot weather, travel days, physical excursions (which are my favorite), and time by the pool can all leave people needing more water than usual.
Children and older relatives can be especially vulnerable, but most of us do not drink enough when routines go out the window. Headaches, tiredness and irritability can often come down to something as simple as not drinking enough water.
Keep water close, encourage everyone to drink regularly, and do not wait until someone is already flagging before you think about it. In fact, hydrating the day before physical activity and extra sun is best. We practice drinking a full glass of water before other fun drinks to keep the sugar down and the hydration up. We have also found it helpful if everyone brings a refillable water bottle. Even the airports have filling stations.
Sunshine is one of the pleasures of summer, but too much of it can leave people miserable very quickly. It is easy to underestimate how strong the sun is when you are in and out of water or walking around all day, especially if you travel closer to the equator than you live
A bad burn does not just hurt in the moment. It can affect sleep, energy, and the next day’s plans, as well. Shade, hats, and sunscreen are all helpful as well as practicing moderation during peak sun hours.
Sometimes the hardest part of a summer trip is not the destination, but the getting there. Early starts, delayed flights, traffic, and long rides in the car all take their toll.
Poor sleep affects mood, appetite, patience, and energy. Children especially can unravel quickly when they are overtired, hungry or overstimulated. Not every day needs to be packed, and the first day does not have to prove that you are making the most of every minute. Building in rest can save a lot of stress.
I learned the hard way not to book vacations until we have to return to work and school leaving us exhausted. Scheduling a day of rest from the vacation before returning to your regular schedule will do a lot in helping your family maintain a happy and healthy state post vacation.
Family trips are not difficult because children are children. They are difficult when adults expect children to cope with long days, heat, hunger and boredom as if none of it matters. I say this because I have been guilty of it in the past.
A little planning makes a huge difference. Healthy snacks, bottles of water, spare clothes and simple things to keep children occupied can turn a journey from chaotic to manageable. Books, coloring, games, small toys and puzzles are often worth their weight in gold on a long journey or while waiting around. And sometimes, schedule in breaks even if that takes you longer to arrive at your destination. On one road trip we made an unplanned stop at the Cincinnati Zoo which turned into such a memorable outing even years later. We ran through the zoo and saw three main things in about an hour. It gave us great exercise and refreshed us for the rest of the trips. More often it's a few quick races at a rest stop or something simple, but it can help everyone's physical and mental state on a long journey. It helps not to overload each day. Vacations usually go more smoothly when there is space for delays, tiredness and the unexpected.
Confidence in travel does not come from assuming nothing will go wrong. It is about giving yourself the peace of mind that comes from being ready. Pack medications carefully, keep the essentials within easy reach, take a basic first-aid kit, and make sure you know what support you have if something unexpected happens. When the basics are covered, it is much easier to relax and enjoy the trip. Allowing yourself to be open to some flexibility along the way may add to the enjoyment of the trip.
Summer is meant to be enjoyed. It is a chance to make happy memories, spend time with the people we love, and enjoy the goodness of the world God has given us. Preparation paired with a little flexibility can help make sure those days away joyous memories leave us refreshed and thankful.
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