Keeping Your Family Healthy While Traveling Abroad

From navigating different climates to avoiding travel fatigue and the dreaded common cold, keeping your family healthy while exploring the world can be a tricky balance. 

Thankfully, some good preparation, health hacks, and knowledge can go a long way in helping you to stay fit and healthy so you can get the most out of your trip. 

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Preparing for a Healthy Vacation

To stay healthy on vacation, you need to plan your health before you leave. A bit of preparation can make all the difference — so you can spend your family trip seeing the sites rather than sick in bed. 

Research health risks at your destination

As part of your travel planning, check in with the U.S. State Department’s travel advisories to see if there are any health concerns or healthcare access issues to be mindful of. 

Maybe the area has been experiencing hotter-than-normal temperatures, or there’s been a recent measles outbreak. You want to be aware of this information before you go so you can take extra precautions as needed.  

Get vaccinated and organize medications

For some trips, you can simply pack and go, knowing you can pick up your normal medicines at the local pharmacy. 

But for some destinations, a little more homework is needed.

Check with the U.S. Centers for Disease Control’s Traveler’s Health page to see the vaccination requirements for your destination. Note that some countries require proof of vaccination against certain diseases. 

If you need to update your routine immunizations like influenza, polio, measles-mumps-rubella, and diphtheria-pertussis-tetanus, then leave yourself enough time before your departure, as you may need a series of jabs. 

Visit your regular doctor for travel health advice or visit a specialized travel health clinic to get tailored care. They’ll be able to help with your vaccinations and advise on any other medications, such as sleeping pills for the plane, anti-nausea meds, or antibiotics. 

If you’re packing medications, keep them in their original, labeled containers.

Staying Healthy During Your Trip

Of course, no one wants to get sick on vacation, but it happens. New foods, different weather, and unfamiliar flu bugs can all hit when you want to just be having a good time.

But there are some easy ways to make sure the whole family stays as healthy as possible.

Tips for safe eating and drinking

If you’re visiting countries with lower water quality, choose bottled or filtered water — even to clean your teeth. 

Avoid ice cubes and buy fruit and vegetables that you can peel yourself, as precut ones could be washed in water. If you’re out buying drinks, go for a sealed bottle so you know it hasn’t been tampered with.

When eating, avoid raw, uncooked, or lukewarm food and go for dishes you can see being prepared or served straight away. This also goes for street food — if you don’t want to miss out on local delicacies, just make sure it’s cooked fresh. 

Preventing common travel illnesses

While you don’t want to spend your whole trip worrying about germs, taking a few extra precautions can help avoid gastro troubles, traveler’s diarrhea, or the flu.

Wash your hands thoroughly with soap and water regularly, especially before eating or preparing food. If there’s no soap, use an alcohol-based hand sanitizer with at least 60% alcohol. 

You may want to wear a mask in crowded areas or in places with limited ventilation.

If you’re visiting a country prone to mosquitoes and associated diseases like malaria, dengue, and yellow fever, pack a lightweight mosquito net and some potent insect repellent. 

Stay hydrated and get enough rest

When you’re flying, visiting warm countries, or doing a lot of physical exercise, it’s important to stay hydrated.

While you might want to indulge in an Aperol spritz or two, make sure you keep up with your water intake to avoid dehydration. 

A good night’s sleep will keep you energized to take on a day’s sightseeing, while a sneaky afternoon siesta will help you push through for a late-night dinner. 

Try to keep a semblance of routine, especially if you and your family are recovering from jet lag. Speak to your doctor about possible sleeping aids that might help you get some shut-eye and bounce back quicker. 

Managing Pre-Existing Conditions While Traveling

If anyone in your family has a pre-existing condition, you’re probably already used to being prepared — and you need to be extra prepared when you’re away from home.

Pack medical documents

While it’s another thing to add to your pre-departure list, it’s always a good idea to carry copies of prescriptions, doctor’s notes, and vaccination records — both hard copy and electronic. 

They might help you out of a tight spot with airport security, or if you need to explain something to a local pharmacist or doctor. 

Check with the foreign embassy of the country you’re visiting to see what is legal to bring in — particularly for prescriptions for medical marijuana. You may find you need an import license or permit to travel with some types of medication.

If you need medication for a pre-existing health condition, get a letter from your doctor that describes the condition and lists any prescription drugs you need.

Accessing healthcare services abroad

Find lists of doctors and hospitals in the country you are visiting on the website of the relevant U.S. embassy.  

Before you leave home, also check with your travel health insurance provider to see if they have a network of doctors and hospitals at your destination. 

While no one wants to have to access healthcare on vacation, things do happen, so read your travel insurance policy closely. Understand what services your health insurance will cover. Take your insurance card and a claim form with you. 

Some insurers have rules about where you can seek medical care as they have preferred providers. If you need emergency care during your trip, call your insurer as soon as possible — if you don’t, you may end up paying more for your medical expenses. 

If things really take a turn for the worse, the U.S. Department of State – Bureau of Consular Affairs can help U.S citizens find medical services, inform family and friends, and transfer funds. 

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How To Keep Kids Healthy When Traveling

While kids are resilient, you’d rather avoid them coming down with a cold, suffering from heatstroke, or getting motion sickness on that whale watching cruise you were all so excited about. 

Managing jet lag in children

Jet lag is caused when your sleep-wake pattern is out of sync with your circadian rhythm, resulting in fatigue, disorientation, irritability, and headaches. 

Try to minimize the disruption for children by:

• Limiting how many flights you go on in a short period
• Adjusting their sleep patterns and exposing them to light in the lead up to your holiday 
• Using melatonin supplements (ask your doctor) 
• Getting them to drink plenty of water and eat healthy food when you arrive.

Preventing motion sickness

If you’re spending a lot of time in the car, or taking a train or boat trip, you might discover your kid gets motion sickness. 

The result might be an upset stomach, cold sweat, fatigue, loss of appetite, or vomiting. To avoid a cleaning fee and a sickly child, try these tips: 

• Encourage them to look out the window and not read or look at screens.
• Avoid large meals before traveling. 
• Make sure there’s enough airflow. 
• Distract them! 
• Use medication. Ask your child's doctor about using an over-the-counter antihistamine, such as dimenhydrinate (Dramamine) or diphenhydramine (Benadryl), or get some sea sickness pills. 

Protecting kids in different climates

Even if you’re heading off on a tropical island holiday, be prepared with layers of clothing to deal with that unexpected storm front or the icy resort air conditioning. Pack thin layers made of breathable natural fibers like cotton and wool. 

Do this for colder climates as well, but pair with a more substantial coat, mittens, hat, and good footwear. 

No matter where you are, protect yourself and your kids from the sun to avoid UV damage. Stick to the shade, wear hats, long sleeves, and sunglasses, and apply sunscreen regularly — this includes when you’re on the ski slopes. 

And don’t head out to see sites like the Rome Colosseum in the middle of the day — choose the cooler early morning or evening for sightseeing to avoid wilting children and the possibility of heatstroke.

FAQs About Family Health and Travel

What are the best ways to manage a sick child during travel?

Sometimes it’s hard to determine how sick a child might be if they can’t communicate with you, so monitor their fluid intake and temperature. 

For common illnesses like an upset stomach or cold, keep fluids up and give them plenty of rest. 

Breastfeeding babies is a good way to prevent diarrhea and to keep them hydrated if they do get it. 

If you suspect them of being dehydrated, seek medical help.

Are there travel insurance plans that include telemedicine for kids?

Travel insurance generally won’t include access for telemedicine outside of the U.S., so read your policy carefully. 

When choosing travel insurance, see if it includes 24/7 emergency assistance so you can get your provider to connect you with medical professionals when you’re abroad. 

How can I prevent dehydration during flights, especially for young children?

Take water bottles with you on a flight (fill them up after going through security) and ask the airline staff to refill once you’re in the air. 

Always accept water being handed out on the plane and avoid salty foods. 

Breastfeeding babies on a flight is a good way to keep them well-hydrated.

Are there specific health tips for traveling with infants or toddlers?

Prepare as much as you can before your trip and stay alert on your travels. Watch what your kids eat and drink, steer them away from any animals that might bite, and make sure they get enough rest. 

Pack a health kit with any medications you might need, documents, and plenty of band aids and an instant cold pack to help with scrapes and bumps. Don’t forget the sunscreen and insect repellant. 

TL;DR: Family Health Tips for Travel

Maintaining your family’s health while traveling involves some preparation, awareness of risks, and a proactive approach. 

Take the time to organize your family’s healthcare before you go and have the knowledge you need for a safe, enjoyable trip with your loved ones.

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