How to Tackle Tummy Troubles When You’re Traveling

Between jet lag, changing routines, and trying new foods, it's completely normal for kids to experience tummy troubles during travel. But the last thing you want on vacation is for your child to be stuck in the bathroom, complaining of belly aches, or getting dehydrated. To help keep things running smoothly (pun intended!), we're sharing some tips to prevent and tackle belly issues when traveling with kids.

Make sure drinking water is safe

Depending on where you're traveling, tap water might not be safe to drink. Contaminated water can lead to digestive issues like traveler's diarrhea, food poisoning, and other unpleasant symptoms. Before your trip, check with local authorities about safe drinking water practices. To be on the safe side, especially for kids, stick to bottled water for drinking, brushing teeth, washing produce, making ice cubes, and mixing baby formula.

Practice good hygiene

While this may seem obvious, practicing good hygiene can easily be forgotten when you're traveling with kids (hello, chaos!). Kids have developing immune systems and are more susceptible to illness, so it’s important to take precautions like proper hand washing or using sanitizing gel or wipes. Make it a habit to wash or sanitize hands before and after eating, after outdoor activities, after using the bathroom, and after a fun day at the beach. It’s a simple routine that keeps everyone healthy.

Add a daily probiotic 

Incorporating a probiotic supplement into your kids' diet is a great way to cover your bases. Probiotics support the immune system and keep the digestive system in check by supplying the gut with a healthy dose of good bacteria to keep it running efficiently. Giving your kids a probiotic, like Hiya Kids Daily Probiotic, can really make a difference in their health and bathroom routine. Hiya’s probiotic packs 10 billion live cultures, including strains like Lactobacillus rhamnosus (GG), Lactobacillus paracasei (UALpc-04™), and Bacillus lactis (Bl-04®). Plus, it also has prebiotic fiber to feed the probiotics and keep them thriving. For kids with sensitive tummies or who need a little extra help staying regular, start giving them Hiya probiotics a few days before your trip and keep it up throughout your trip and after.

Maximize sleep and rest

Traveling can feel more exhausting than running a marathon (or two!), especially for kids who find their whole world turned upside down. Kids need their sleep not just for healthy growth and development but also to keep their immune system running at its best. To help them wind down for sleep, bring along their favorite comfort items like their stuffed animal or doll, nightlight, sound machine, and even portable blackout curtains. Yes, you’ll be packing more, but if they’re comfortable and sleeping well, everyone will be better rested, feeling great, and have a more enjoyable trip. Here are some tips for optimizing sleep time:

• Try adjusting your kids’ sleep schedules before you travel.
• On long flights, set up a routine with times for eating, resting, and playing instead of endless screen time.
• Let the kids play outside during the day so sunlight can help regulate their sleep patterns.
• If possible (we know it’s tough!), try to follow the local time and put kids to bed according to the destination’s time zone for a faster adjustment.
• Stick to your regular bedtime routine as much as you can.

Stay hydrated

Traveling can easily lead to dehydration, especially with jet lag and if you’re headed to a warm destination. Staying hydrated is key to avoiding serious issues like dehydration and heat exhaustion, plus it keeps digestion flowing smoothly. Here are a few simple tips to keep your kids hydrated on the go:

• Always bring their water bottle along to activities or outings, and keep it in the diaper bag or in the stroller to keep it cool
• Add flavor to their water by tossing in sliced citrus or berries
• Offer water-dense foods for snacking like fruit pops, smoothies, and hydrating fruits and veggies like watermelon, tomatoes, peaches, and cucumbers
• Mix a splash of fruit juice in their water 

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Sneak in some fiber 

It’s pretty common for kids to get constipated during travel. Traveling can mess with their regular bathroom routine, leaving them uncomfortable or stuck in the bathroom for too long. To help prevent it, add high-fiber foods to their diet, like raspberries, pears, oats, whole grains, avocado, and nuts and seeds. Since you’re traveling and might not have access to these foods, pack some essentials in your luggage—like whole wheat crackers, granola bars with oats, trail mix (for older kids), and protein bars with nuts and seeds. And don’t forget to up their water intake as you add more fiber to keep those potty troubles at bay!