Family vacations are one of the best ways to bond and make lifelong memories. But we all know that the change in schedule and adjusting to sleeping and eating in new places can be challenging, especially for kids. We reached out to Colleen Kraft, M.D., a pediatrician at Children’s Hospital Los Angeles, for some tips on how to incorporate wellness into your next adventure.

How important is staying hydrated when traveling, whether by car or plane?

It’s important to stay hydrated. Here’s a good chart on how much water [per day] a child should have by age:

Age in years	Number of 8-ounce cups
1	1
2	2
3	3
4	4
5	5
6	6
7	7
8	8
9 and older	8
Eight 8-ounce cups = 2 liters

How do you ensure good hydration for both kids and parents?

When we are on vacation, we often don’t know that we are thirsty, but we see some of the following signs. This is especially true for active children and parents, as well as during warmer weather. These signs include:

• Dry lips
• Sticky mouth
• Infrequent urination or dark-colored urine
• Sleepy and irritable
• Flushed skin
• Lightheadedness
• Cramps
• Thirst
• Headache
• Rapid pulse
• Feeling excessively hot or cold

Eating well can become challenging while traveling. What are some of your tips?

Keeping healthy snacks available can ensure that kids and parents have good options in between restaurants and other places to eat. If you are staying in a location with a kitchen, you can shop and make your own snack bags before you head out for the day. If you don’t have a kitchen, there are some good packaged options, including:

• Fresh fruit slices
• Dried fruit — raisins, cranberries, bananas, cherries, apricots
• Baby carrots
• Popcorn (for children over 4 years of age)
• Peanuts, almonds, cashews
• Pretzels
• Veggie Straws
• Snap peas

Stick to snacks that are primarily made with whole-food ingredients (beans, nuts, seeds, fruits, veggies, whole grains).

How about staying “regular,” which is a problem for many while traveling?

A combination of enough water, high-fiber foods (like the snacks above) and lots of physical activity will ensure that you and your kids will remain “regular” during your travel. Make sure you know where the bathrooms are located. For some kids, they will prefer to do this in the same location — like a hotel room or condo bathroom — so make sure you have some “down time” in the afternoon or evening for this to happen.

What are some activities to incorporate into our travel plans so we don’t return from our trip completely frazzled?

A balance of activity and rest really helps make a vacation fun and “doable”. Keep some of your usual family routines while away. Things like a bath, brushing teeth and a book at night are comforting for children and help make the daytime activities that much more enjoyable.

What do you recommend for getting a good night’s sleep in a new environment?

Vacation often includes later bedtimes than usual, but try not to make this any later than one hour past your child’s usual bedtime. Incorporate your usual bedtime routines while you are away to ensure that your child sleeps well.

What are some things to avoid while traveling to ensure a calmer, more enjoyable experience?

Vacations are a time when we all try to do too much — too many rides or activities or places to visit, too much junk food or treats. Keep a plan for a morning and an afternoon activity. Give yourself and your kids some down time. Make sure you include some of your family routines throughout your day and evening. Don’t worry if you don’t see or do everything — there will always be times to return. The important part is to celebrate your children and family while you visit a new or fun destination or relatives. The time and attention you spend with your children will create lasting memories.