Summer Travel With Kids: 7 Smart Tips To Keep Everyone Feeling Their Best

The suitcases are packed, the itinerary is (loosely) planned, and everyone’s buzzing with excitement. Summer travel with kids can be full of unforgettable memories. But it can also come with skipped naps, snack-fueled meltdowns, and sudden stomachaches just as you board the plane.

As a nurse and a mom, I’ve learned that a little planning goes a long way. You don’t need a suitcase full of supplements or a rigid schedule—just a few smart strategies to help your child be at their best while you’re on the go.

Whether you’re hitting the road, flying across the country, or heading to grandma’s for the weekend, here are 7 travel-tested tips to keep kids feeling good so you can focus on the moments that matter, not the mayhem.

1. Start Strong With a Solid Routine

Travel days can be unpredictable, but your morning doesn’t have to be. One of the simplest ways to help your child feel steady before a day of planes, trains, or long road trips is to stick to your usual routine.

Wake up at your usual time, serve a familiar breakfast, and keep the same morning flow you follow at home—whether that’s a quick stretch, some movement, or a favorite song to get everyone out the door.

Even if everything else that day feels new, a grounded start can help everyone feel a little more in sync.

2. Hydration Is Your Superpower

Between the dry cabin air on flights, long car rides, and all that summer sun, travel can be surprisingly dehydrating for kids. And when they’re excited or distracted, drinking water often slips their mind.

That’s why I treat hydration like a must-have, not a nice-to-have.

Pack a reusable water bottle for every family member and make it easy to access throughout the day. Keep it filled and visible in backpacks, cup holders, or the stroller basket. Offer sips often, even if they say they’re not thirsty.

Water-rich snacks can help too. Think: watermelon, oranges, cucumbers, strawberries—refreshing and hydrating.

On especially hot or active days, we pack Hiya’s Kids Daily Hydration powder as a simple backup. It helps replenish essential electrolytes without added sugar or artificial ingredients—perfect for keeping energy levels up and kids feeling their best during long travel days.

3. Pack Smart With a “Just in Case” Kit

Even the best-laid travel plans can hit a snag—delays, missed naps, car seat tantrums. A small, well-stocked kit can go a long way in turning chaos into calm.

Here’s what I always include in ours:

• A change of clothes for each kid (and maybe a fresh shirt for you)
  

• Healthy, mess-free snacks
  

• Wipes, tissues, and hand sanitizer
  

• Basic first-aid items (bandages, kid-safe pain reliever, etc.)
  

• Reusable water bottles and hydration packets
  

• Comfort items like a favorite blanket, stuffed animal, or pacifier
  

• Distractions: A new toy, a simple card game, stickers, or a fresh book they haven’t seen before
  
  

Think of it as your parenting emergency kit—small enough to fit in a backpack or carry-on, but mighty enough to help when moods shift or meltdowns loom.

4. Fuel With Real Food—And Don’t Skip Vitamins

Travel days can be unpredictable, making it harder to get balanced meals. Packing nutrient-dense snacks like fruit, veggies, nuts, and protein-rich options helps keep energy steady and tummies satisfied.

Here are some of my family’s favs:

• Fresh fruit like apple slices, grapes, or clementines (prepped and packed in reusable containers)
  

• Cut-up veggies like carrots, cucumber rounds, or bell pepper strips
  

• Nut butters or seed butters in single-serve pouches (great with fruit or crackers)
  

• Whole grain crackers or rice cakes
  

• Hard-boiled eggs (if you’re traveling by car or have a cooler bag)
  

• Cheese sticks or cubes for a protein boost
  

• Low-sugar granola bars with whole food ingredients
  

• Roasted chickpeas or trail mix (nut-free if needed)

Even with smart snacking, it’s easy to miss key nutrients when routines are off. That’s where a high-quality daily vitamin comes in. Hiya’s chewable, pediatrician-approved kids daily multivitamin is easy to toss in your carry-on—no spills, no fuss, just one less thing to worry about while you're on the go.

5. Get Everyone Moving After Long Travel Days

After hours in a car seat or airplane, kids (and grown-ups) need to move. Gentle activity helps reset their bodies—boosting mood, aiding digestion, and burning off that pent-up travel energy.

Take stretch breaks at rest stops, go for a short walk around your hotel or rental, or turn on music for a quick dance party. Even a few minutes of movement can make a big difference, helping your child regulate their energy and settle into a new environment—especially when bedtime rolls around.

6. Sleep Matters More Than You Think

Between time zone shifts, later bedtimes, and all the excitement, it’s easy for kids to miss out on sleep while traveling—and that can catch up fast.

Try to stick to your usual nap or wind-down routines when you can. Bring along familiar bedtime cues like a favorite blanket, stuffed animal, or bedtime story. Portable blackout shades or a white noise app can help mimic your sleep environment at home and make new spaces feel more restful.

Even if everything else is off schedule, prioritizing sleep can help your child stay regulated, energized, and ready to enjoy the adventure.

7. Build in Buffer Time (and a Sense of Humor)

Tight schedules and kids rarely mix. Travel days are unpredictable. There might be traffic, a diaper blowout, or an urgent snack emergency.

Leaving extra time between activities gives you breathing room for the unexpected and helps everyone feel less rushed. Try not to overpack your itinerary—downtime can be just as valuable as sightseeing.

And when things go sideways? Take a breath, grab a snack, and reset. A little humor and flexibility go a long way toward turning travel hiccups into memories worth laughing about later.

Safe, Healthy, Happy Travels

With a little planning, traveling with kids doesn’t have to mean chaos. From staying hydrated to sticking to simple routines, the small things can make a big difference in helping your child feel their best—so you can actually enjoy the trip, too.

Good snacks, plenty of hydration, and flexibility are the foundation for healthy, happy travel days whether you’re road-tripping a few hours away or flying across the country.

Here’s to a summer full of new places, big adventures, and unforgettable memories with fewer hiccups and more fun along the way.