You know those long travel days where you just feel drained, maybe have a slight headache, feel weak and tired, and just want to crawl into bed as soon as possible? Or maybe you've experienced your children struggling with travel stress (lots of tears, battles, meltdowns, etc).
Traveling can be an exciting adventure, but it also takes a toll on the body - physically, mentally, and emotionally! Whether you're flying across time zones or taking a long road trip, travel exposes you to stress, disrupted sleep, radiation from airplanes, and changes in diet—all of which can leave you feeling drained.
I'm sure you've even found yourself getting sick after travel, and your children, since they are especially vulnerable due to their developing immune systems. Let me break down WHY this happens and also WHAT you can do about it! I don't know about you, but once I feel educated and knowledgeable about something, I feel so much better prepared to tackle it.
FREE Travel Guide for Babies and Toddlers
Before we get into it, I did want to share an AMAZING resource that I put together for traveling with your little ones. It has so much information in it, like info for air travel and road trips, so many "must-haves" for every scenario, recommendations for travel gear, snacks, etc., plus SO much more. And it's free - seriously - check it out, and you won't be sorry.
Also visit my Amazon storefront that has all my idea lists for things like travel gear and toys, snacks, gear for certain climates, and so much more!
So Why Does Travel Make Me Feel Like Crap?
One of the biggest reasons we feel exhausted after traveling is circadian rhythm disruption. Changes in time zones, long flights, and even late-night packing can throw off our body’s internal clock, making it harder to fall asleep and weakening our immune system. Because let's be honest, even the most organized people add in last-minute items the night before and run through checklists (physically or mentally!) when we should be sleeping!
When traveling on the road, it seems like not that much should affect our bodies outside of possible time zone changes, but that couldn't be further from the truth! Road trips involve LOTS of sitting and can cause dehydration as well as overstimulation. Long hours in a car can lead to stiffness and discomfort in the back, neck, and legs. This lack of movement can also reduce circulation, contributing to feelings of fatigue. When trying to limit bathroom breaks, it's shocking how little you might drink. On top of the sitting and lack of drinking, continuous exposure to noise from traffic and the radio, along with the visual stimulation of passing scenery, can lead to sensory overload.
When traveling by plane, it's important to know that airplane cabins have low humidity, which dehydrates the body and dries out the nasal passages, making it easier for germs to take hold. Exposure to radiation at high altitudes is another concern, as frequent air travel can increase oxidative stress in the body. Pair these factors with processed airport food, minimal movement, and travel stress, and it's no wonder we feel so run-down after air travel.
Okay, So What Can I Do About It?
Start Early!
The week before the trip, make sure you and your kiddos' immune systems and bodies are being supported. This can include prioritizing well-rounded meals with whole, nourishing foods. Perfection isn't possible, of course, but believe me, nutrient-dense meals will do wonders for your bodies!
Also, give those extra supplements. Whole food vitamin C, elderberry, echinacea, zinc, probiotics, etc., are great supplements to start with - use code jessicahaizman for 10% off your order! All the supplements that support your immune system and, in turn, your whole body will be a great addition to your routine in preparation for your trip.
Another HUGE one that we prioritize the week before travel is getting outside! As a whole family, we make sure to get outside, in the sun preferably, but weather permitting, of course, and if possible, ground ourselves. Take off your shoes, walk in the grass, and even the mud to really support your body and the way it naturally cares for itself. Let your little ones splash in the rain, get dirty in the mud, and soak up the rays. I really believe this is a GAMECHANGER when it comes to preparing for travel with little ones, and even if it's just for yourself!
Lastly, to counteract the stress of packing, last-minute add-ons, and running around to get everything you need at the last minute, make a VERY detailed list. Check out my Packing Checklist for Mom's (and Baby/Toddler) that I created for myself and wanted to share with other moms! It has been tweaked and adjusted with every trip I've taken and I still use this checklist every time I travel! Having a great list that you prepare weeks in advance will really cut down on the stress and last-minute packing - at least, it did for me!
Day of Travel
One of the most important things that we try to prioritize for the day of travel is NOT disrupting our little one's, or our own, nighttime sleep. For us, that means booking midday flights and road trips. I know this can't be avoided with the longer flights, but if it's only a few hours, booking a midday flight can make sure that you and your little one get your normal night's sleep. This also means that you all can get a good, big breakfast in before you head out, maybe get some exercise, play outside, and get some sun, as well as have your typical morning routine, which will drastically improve everyone's ability to handle the travel day well.
If you're traveling in the car, you can combat the stiffness and overstimulation by allowing the entire family to really stretch and walk around during your rest stops. This could even include one of the stops being a park or just a rest area with a big picnic area they can run around in. I know you'll want to get to your destination as quickly as possible, but having stops that allow for movement will drastically improve your time in the car.
If traveling by plane, using a saline nasal spray can help keep nasal passages moist and reduce the risk of airborne germs settling in. It may seem silly, but it could really improve your experience after air travel! Also, to support your body through radiation exposure, you can incorporate glutathione, curcumin, and NAC.
Whether you are traveling by plane, car, or another method, prioritizing hydration is key—especially for children. Drinking plenty of water and avoiding sugar drinks is best. We'll even add electrolytes (get a FREE sample pack with my link!) to everyone's water to make sure that we're actually retaining the hydration. It's a better alternative to sugary drinks like juices and sodas. Whatever you can do to encourage our little ones to sip on water throughout the travel day or even have a real fruit popsicle before or during travel.
Supporting the immune system is also essential, particularly for kids who may be exposed to more germs in crowded airports or public transportation. Natural immune boosters like elderberry syrup, vitamin C, zinc, and probiotics (use code jessicahaizman for 10% off!) OR Shop Mary Ruth Supplements on Amazon - can help strengthen their defenses during travel as well. For adults, adding adaptogenic herbs like ashwagandha or reishi mushroom can help the body cope with stress. Since gut health plays a major role in immunity, bringing along a high-quality probiotic can help protect against digestive issues and strengthen overall resilience.
One of the MOST important things during travel for our family is healthy snacks!!! Healthy eating while traveling can be challenging, but making mindful choices can make a BIG difference. I remember a very specific time when Addy was just under two years old, and she was watching everyone else eat the airplane snacks that they handed out, so we gave in and let her try them. I believe it was a cookie and some other typical snack food. I kid you not, within about ten minutes of her eating those items she started getting irritable, frustrated, not wanting to sit, and just overall started to have a really difficult time. Alexander and I, from that point forward, vowed to only give her the healthy snacks that we brought ourselves.
We pack nutritious snacks like meat sticks, fresh fruit, nuts, seeds, protein bars, cheese, etc, to avoid processed, sugar-laden airport or gas station food. Check out the link above to see my amazon list filled with healthy snacks that we personally buy for our family! When dining out, aim for whole foods like vegetables, proteins, and complex carbohydrates to keep energy levels stable. Avoiding excess caffeine, alcohol, and inflammatory foods (like fried or overly processed meals) can help reduce bloating, fatigue, and immune suppression.
Another really important aspect of supporting yourself and your kiddos naturally during travel is the entertainment you choose. I know it can be so tempting to have your little ones watch a movie or show, especially when you want to have them sit still on an airplane, but it can actually hinder their ability to regulate themselves. And that's true for yourself as well!
Watching screens, especially for an extended amount of time, can lead to overstimulation, headaches, irritability, difficulties ending it when needed, and so much more. I would recommend only reaching for a screen if all else completely fails. For us, we make sure to pack SO MANY toys that we can keep rotating through. This can be more difficult with really young children, but we've found awesome travel toys for every stage Addy has been in.
During Your Trip
All of the same ideas and principles shared above, should be utilized during your trip as well! Continue to support your immune system with supplements, prioritize good nighttime sleep and naps for little ones, eat good snacks and nutrient-dense meals as much as possible, and prioritize getting outside to play, soak up the sun, and ground yourself. This is easier depending on your destination, of course (yay for beach trips)!
If you'll be enjoying a pool waterpark, or some other place that has chlorinated water, this DIY spray will help protect your body from the effects of chlorine.
Additionally, making sure you have a well-stocked first-aid and medicine "cabinet" while you are traveling is equally important. You want to be prepared for as much as possible! Unfortunately, you and your little ones can get sick while on your trip, no matter what precautions you take. Check out my Crunchy Mama's First Aid & Medicine Cabinet Guide to see what I use at home and when I travel!
And lastly, RELAX! Enjoy your trip, soak up the time with family or time in nature, and enjoy the break from everyday life and activities. Your body deserves the break, the rest, and the time away!
Other Helpful Resources!
If you want even more info about traveling with your baby or toddler, check out my other travel blog!
If you're going somewhere sunny, check out my Sun Protection for Babies and Toddlers blog, or if it'll be somewhere chillier, check out my blog Cold Weather Must Haves for Baby and Toddler.
Also, check out my full page of checklists and guides to find packing checklists for every person in the family, checklists depending on the climate, diaper bag organization, and SO much more. I hope they're all as helpful for you as they are for me!
Conclusion
By taking a proactive approach to travel wellness, you can reduce exhaustion, protect your immune system, and help your little ones stay happy and healthy throughout the journey. With a little preparation, you can step off the plane or out of the car feeling refreshed and ready to embrace your adventure. I wish you the best vacation!!
Safe Travels!
Jess
