Getting sick can ruin even the most amazing vacation. You’ve invested a lot of money and time into planning your family holiday, 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 when traveling with kids. We’re also giving away your choice of a Bioscarf or Biogaiter to two lucky winners to help protect your family from germs, allergens and air pollution!

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

Have you ever seen people wearing medical masks during your travels? If you’ve been to big cities in Asia, you probably have. These masks protect from germs, allergens and air pollution. But, let’s face it, they aren’t very fashionable. Thankfully there are better-looking, effective alternatives: Bioscarves or Biogaiters. 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)

Of course, both the Bioscarf and Biogaiter can be worn to keep warm as well. 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 Beijing, you can look good and feel great wearing your Bioscarf or Biogaiter. Get your Bioscarf or Biogaiter now!

2. 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. 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.”

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.”

3. 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.

4. 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.

5. 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.”

6. 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.”

7. 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.

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