Keeping Kids Fed and Hydrated While Traveling

Traveling with young children means their routines for eating and drinking will be disrupted. Keeping them comfortably fed and safely hydrated is essential for their health and for a smoother, happier trip for everyone. A little planning helps you manage mealtimes on the go, whether you are on a plane, in a car, or exploring a new place.

This is not just about avoiding hunger. Dehydration can be a concern for little ones, especially in warm climates or on long flights. Thinking ahead about food and water safety also prevents tummy troubles that can derail a family vacation.

Planning food and drinks for the journey

Your travel day is the first challenge. Packing more food and drinks than you think you will need is always a wise strategy. Delays are common, and having familiar snacks on hand can calm a tired or fussy child.

For flights and airport security

Airport security has specific rules about liquids, but these are usually different for families traveling with young children. Formula, breast milk, and juice for babies and toddlers are generally allowed in quantities larger than the standard liquid allowance. However, rules can change and vary by country.

Always check the current guidelines with the airport security authority (like the TSA in the United States) before you go. Pack these liquids in an accessible part of your carry-on bag, as you will likely need to present them separately for screening. For more details, see our guide to getting through airport security with a toddler. Solid foods and empty water bottles are typically not a problem.

For road trips

Road trips offer more flexibility for packing food. A cooler with ice packs is your best tool for keeping perishable items like yogurt, cheese, and milk safe to eat. Follow food safety guidelines: prepared foods should not be left at room temperature for more than a couple of hours. Pack non-perishable snacks that hold up well without refrigeration, such as crackers, sealed fruit pouches, and dried fruit. For more tips, read our guide to long car journeys with toddlers.

Safe drinking water at your destination

The safety of tap water can vary greatly from one country to another, and even between regions. Children’s bodies can be more sensitive to unfamiliar microorganisms in water.

How to ensure water is safe

Before you travel, research the water quality at your destination. Official travel advisories from government health organizations often provide this information. If you have any doubt about the tap water, you should not drink it or use it to brush teeth.

Safe alternatives include:

• Bottled water: Use sealed, unopened bottled water from a reputable source. For babies, you may want to look for bottled water that is low in minerals and sodium.
• Boiling water: Bringing tap water to a rolling boil for at least one minute kills most harmful bacteria, viruses, and parasites. Let it cool completely before drinking.
• Water filters or purifiers: Portable water filters or purification tablets can be effective, but make sure they are rated to remove viruses and bacteria. Read the manufacturer’s instructions carefully to ensure they are appropriate for your needs.

Remember to also be cautious with ice in drinks, as it is often made from local tap water. It is safest to request drinks with no ice in places where the water quality is uncertain.

Feeding babies and toddlers on the go

Feeding the youngest travelers requires special attention to safety and hygiene. Their immune systems are still developing, making them more vulnerable to foodborne illnesses.

Breastfeeding and formula feeding

Breastfeeding is convenient for travel, as it is always available and safe. If you use formula, preparation requires care. When using powdered formula, it is safest to mix it with water that has been boiled and cooled, or with safe bottled water. You can carry pre-measured powder in a dispenser and mix it just before feeding to reduce the risk of bacterial growth. Ready-to-feed liquid formula is another convenient and safe option for travel days.

Introducing solid foods safely

For babies and toddlers eating solid foods, stick to familiar items to avoid digestive upset. Sealed jars or pouches of baby food are excellent for travel. When offering fresh fruits and vegetables, choose items you can peel yourself, like bananas and oranges, or wash them thoroughly with safe water.

Always wash your hands and your child’s hands with soap and water before preparing food and before every meal. If soap and water are not available, use an alcohol-based hand sanitizer.

Managing food allergies while traveling

Traveling with a food allergy requires careful planning and constant vigilance. Communication is key, especially when you are in a country where you do not speak the language.

Preparation is essential

Talk to your pediatrician or allergist before your trip. They can provide guidance and ensure you have all necessary medications, including epinephrine auto-injectors if prescribed. Make sure you have enough medication for the entire trip, plus extra in case of delays.

Consider getting a letter from your doctor that explains your child’s allergy and the medications they need. It can also be helpful to have the names of the allergens written down in the local language. You can use translation cards that clearly state your child’s allergies and the importance of avoiding cross-contamination.

Dining out and choosing foods

When eating at restaurants, communicate the allergy clearly to the staff. If you are not confident you can be understood, it may be safer to eat foods you have prepared yourself or simple, whole foods where you can clearly see the ingredients. Supermarkets can be a great resource for finding safe, packaged snacks or ingredients to prepare simple meals. Always read labels carefully, but be aware that allergen labeling laws differ by country.

Tips for encouraging hydration

Children, especially when they are excited or distracted by new surroundings, can easily forget to drink enough. Dehydration can happen quickly, so offer fluids frequently.

• Make it accessible: Carry a water bottle for each member of the family and keep it within easy reach. For toddlers and preschoolers, a fun cup or bottle can make drinking more appealing.
• Offer fluids often: Do not wait for your child to say they are thirsty. Offer sips of water regularly throughout the day, especially in hot weather or after physical activity.
• Eat hydrating foods: Many fruits and vegetables have high water content. Watermelon, cucumber, oranges, and berries are all great, hydrating snacks.
• Set an example: Children often copy what their parents do. If you drink water regularly, they are more likely to do the same.

For babies under six months who are exclusively breastfed or formula-fed, they typically do not need extra water. They will get all the hydration they need from more frequent feedings. In very hot weather, you may need to offer the breast or bottle more often. Always follow your pediatrician’s guidance on this.

When to call your pediatrician

Before you leave, find out how to access medical care at your destination and know the local emergency number. It is wise to travel with a basic first-aid kit and any regular medications your child takes.

Get help right away

• Signs of significant dehydration, such as no wet diapers for many hours, a dry mouth, crying with no tears, or sunken eyes.
• Unusual drowsiness, being difficult to wake up, or confusion.
• A baby under three months with any fever.
• A high or persistent fever in an older baby or child.
• Vomiting or diarrhea that is frequent, severe, or contains blood.
• Any trouble breathing or a seizure.

Talk to your pediatrician before you travel

• Your travel destination and any health risks associated with it.
• Managing your child’s chronic conditions, such as asthma or food allergies, while away.
• Any recommended vaccines or preventive medications for your destination.
• What to do if your child gets sick while you are abroad.

General travel information, not medical advice. Rules for car seats, flights and documents vary by country and airline, so check current official guidance. Kids' health note.