Cold and Flu Season Kit: Checklist & Tips For Families with Kids!

We are barely three weeks into school, and our family has already been hit with the season’s first, very vicious cold. I started this article last week to prepare for the wave of germs that I expected to hit in a few weeks, but it came early for us this year! It’s still over 100 degrees here and I wasn’t prepared at all, so this last week has been rough! It included several late-night trips to the pharmacy for medications, cough drops, thermometer batteries, and several thrown-together “dinners” that were mostly snacks when I wasn’t able to cook. And I want to help you avoid all that!

This article and the included cold and flu season kit checklist are designed to help you avoid those exact sick season pitfalls! Helping you and your family be better prepared when sickness inevitably hits.

Creating the ultimate cold and flu season kit is easier than you might think. Discover essential items, natural remedies, and tips for prevention from a fellow parent to keep you and your kids healthy and happy. There’s nothing groundbreaking here, but it is hopefully a convenient resource to ensure you have everything you need to keep your family as healthy as possible. We’ll cover everything from must-have medications to cozy comfort items, to have you feeling ready for anything. So let’s dive in and build a sick season kit that’ll keep your family feeling their best all season long.

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How to Stay Healthy During Cold and Flu Season

Let’s face it – kids are like tiny germ magnets. My stepkids tell me horror stories about classmates sneezing into their hands and then using a communal pencil sharpener or wiping runny noses and touching doors. It’s no wonder that kids catch up to 8 colds a year. And parents often feel like they’re in a constant battle against sniffles and sneezes.

This feels particularly salient for me right now as I sit, bundled up, unable to breathe through my nose, struggling with the first cold of the season. But if there is a silver lining, this downtime gives me time and motivation to prepare for the next virus.

If you aren’t yet ready, don’t stress- that will only increase your chances of getting sick- get prepared! This guide will walk you through creating a cold and flu season kit that’ll have you feeling prepared and confident when those pesky viruses come knocking.

Read on for tips on how to stay healthy during cold and flu season!

Cold and Flu Survival Kit

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Germ-Fighting Arsenal: Prevention

Prevention is key when it comes to colds and flu. Arm yourself with these germ-fighting tools:

• Antibacterial Soap in the kitchen and bathroom.

• Hand sanitizers and antibacterial wipes: Keep these easily accessible for quick clean-ups and hand sanitizing when soap and water aren’t available. Have sanitizer in the car, in your bag, and the kid’s backpacks.
• Disposable face masks for kids and adults: While we’ve all become more familiar with masks in recent years, they can still be useful during cold and flu season, especially if someone in the house is already sick.
• Disinfectant sprays: Regular cleaning of high-touch surfaces can help prevent the spread of germs. Look for EPA-registered disinfectants that are effective against common cold and flu viruses.
• And don’t forget, preventing sickness has a lot to do with what we put in our bodies! Make sure that your family is eating fruits and vegetables as a part of a balanced diet that includes grains, healthy fats, and protein sources. A vitamin supplement can help fill in the gaps, but the best nutrition comes from real, whole foods.
• Adequate rest!
• Safe time in the sun for vitamin D!

Essential Medications and Treatments

When it comes to managing cold and flu symptoms, having the right medications on hand can make all the difference. Here are some key items to include in your family’s cold and flu season kit:

• Safe, age-appropriate pain relievers and fever reducers: Acetaminophen or ibuprofen can help manage fevers and aches. Always double-check dosing instructions based on your child’s age and weight.
• Nasal saline drops and aspirators: These can be lifesavers for stuffy noses, especially for babies who can’t blow their noses yet. Saline drops help loosen mucus, while aspirators (like the popular NoseFrida) can gently suction it out.
• Digital thermometer: An accurate digital thermometer is essential for monitoring fevers. Consider getting one that can take forehead or ear temperatures for easier use with squirmy kids. Body temp can be an important indicator for when it’s time to call the pediatrician or sickness can be treated at home. When in doubt, call your pediatrician!
• Electrolyte solutions: When kids are sick, staying hydrated is crucial. I have a hard enough time getting my stepkids to drink enough water when they are feeling good, and it is almost impossible when they are sick. Electrolyte solutions like Pedialyte can help prevent dehydration, especially if your child has been vomiting or has diarrhea.
• Name and number of your child’s pediatrician and the closest urgent care in case your kid needs to be seen by a doctor.

Remember, always consult with your pediatrician before giving any new medications to your children, and carefully follow dosage instructions.

Natural Remedies and Immune Boosters

While medications can help manage symptoms, natural remedies can play a role in supporting your family’s overall health and immunity. Consider adding these to your cold and flu season kit:

• Vitamin C and zinc supplements: Both of these nutrients are known for their immune-supporting properties. Look for kid-friendly versions, like chewable tablets or gummies. Be sure to not take zinc on an empty stomach! Some people experience nausea and vomiting when taking zinc without food. Vitamins are helpful, but again food sources are best! Yellow, orange, and green foods like citrus foods, broccoli, bell peppers, and cantaloupe are just a few of the best sources of vitamin C. Nuts and seeds are wonderful sources of zinc that most kids love. Sprinkle them on oatmeal for a breakfast rich in zinc and several other nutrients.
• Elderberry syrup: This natural remedy has gained popularity for its potential antiviral properties. Many parents swear by it for shortening the duration of colds and flu.
• Camphor-based chest rub, natural cough drops, warm broth, lots of liquids, and steam (hot showers or baths).
• Teas like chamomile, ginger, and echinacea, are known for their soothing and anti-inflammatory properties, which can help with symptoms like sore throat, congestion, and pain. Studies show that echinacea can help shorten the duration of colds because it stimulates the immune response.

A Few More Natural Remedies for Your Family Health Kit

• Honey (for kids over 1 year): A natural cough suppressant, honey can be a great alternative or addition to over-the-counter cough medicines for children over one year old. A spoonful before bed can help soothe sore throats and calm coughs. If vegan, a honey alternative or agave syrup might have some of the same benefits. Like honey, agave syrup is a viscous natural sweetener derived from the agave plant (a succulent) that has antibacterial and anti-inflammatory properties that can help soothe sore throats.
• Essential oils: When used properly (always diluted and with caution), certain essential oils like eucalyptus or lavender can be used for aromatherapy. A few drops in a diffuser might help clear congestion or promote relaxation. Essential oils should never be ingested or applied directly to the skin.
• Rest! One of the most important things our bodies need to heal!

It’s worth noting that while many people find these natural remedies helpful, scientific evidence varies. Always discuss any new supplements or remedies with your healthcare provider, especially for young children.

Hydration and Nutrition Helpers

Keeping kids hydrated and nourished when they’re not feeling well can be challenging. These items can help:

• Fun, colorful water bottles: Make hydration more appealing with a special “sick day” water bottle. Have stickers on hand to make their “sick day water bottle” extra special!
• Straws and silly cups: Sometimes, the novelty of drinking from a crazy straw or a cup with a funny face can encourage reluctant sippers to stay hydrated
• Popsicle molds: Create electrolyte popsicles by freezing Pedialyte or another electrolyte drink in popsicle molds. These can be a fun way to keep kids hydrated and soothe sore throats. You can also turn a fruit and veggie-packed smoothie into popsicles for kids with little appetite.
• Easy-to-eat, nutrient-rich snacks: Stock up on items like fruit cups, applesauce pouches, and veggie-based soups. These can provide necessary nutrients even when appetites are low.
• Warm broth and tea to soothe sore throats.

Entertainment and Distraction Tools

Keeping kids entertained while they’re stuck at home recovering is crucial for everyone’s sanity. Include these in your family cold and flu season kit:

• Favorite books and quiet activities: Set aside some special books or quiet games that only come out on sick days. This can make rest time feel more like a treat.
• TV or Tablet loaded with kid-friendly shows and games: Screen time rules often go out the window when kids are sick. But you can encourage rest by playing low-stimulation shows like nature documentaries and mellow cartoons.
• Coloring books and crayons: Creative activities can be a great distraction from not feeling well. Invest in some new coloring books or art supplies to keep little hands busy.
• Soft, washable stuffed animals: A cuddly friend can provide comfort during sick days. Just make sure it can be easily washed afterward.

Comfort and Care Items

When kids are under the weather, a little extra care and comfort can go a long way. I firmly believe that kids (and adults) greatly benefit from sincere validation of their experiences and the gift of being present with them. Just sitting with your kiddo and letting them tell you about how they feel (both when sick and otherwise) will help them feel better and forge a stronger bond between the two of you.

Seriously, don’t underestimate the power of caring! It is well-documented that the simple act of being cared for can actually help improve outcomes and shorten the duration of a myriad of illnesses. This article from Psychology Today examines the relationship between empathetic care and medical practice and found the following:

Decades of data now show that an empathetic connection between physician and patient results in much better outcomes for patients. When patients experience their practitioner as more empathic, they experience shorter and less severe episodes of the common cold. 

I think it stands to reason that a parent showing empathy and care for a sick child would have the same impact! Even if it doesn’t, there’s no downside to being kind!

So spend a little extra time with your kid and stock up on these items to make sick days a bit more bearable:

• Soft tissues, moisturizing lip balm, cough drops or lollies, and gentle non-scented lotion or ointment for irritated red noses. Constant nose-wiping can leave little noses red and sore. Opt for tissues with lotion and keep a gentle lip balm on hand to soothe irritated skin.
• Warm, cozy blankets: There’s nothing like snuggling up when you’re not feeling well. Have a special “sick day” blanket that’s soft, warm, and easy to wash.
• Humidifier: Dry air can worsen congestion and coughs. A cool-mist humidifier can add moisture to the air, making breathing easier and more comfortable.
• Ice packs and heating pads: For aches, pains, or fevers, having both cold and warm options can provide relief. Just be sure to follow safety guidelines, especially with heating pads.

Parent Survival Essentials

Let’s not forget about you, parents! Taking care of sick kids is exhausting, so make sure your kit includes some items to help you stay sane:

• Hydration: make sure you are staying hydrated too, as dehydration can add to fatigue and stress
• Healthy Nutrition: Eat balanced and nutritious meals to keep your immune system strong and sustain your energy levels.
• Quick, healthy meal prep ingredients: Stock up on easy-to-prepare meals or ingredients for simple, nutritious dishes. The last thing you want to worry about when caring for sick kids is complicated meal planning. Simple dinners like pasta, soup, simple sandwiches, or breakfast-for-dinner can be easy to make and stomach when sick. Making and freezing meals and smoothie packs in advance can also come in handy. Make a list of easy-to-prepare meals that can be prepared by anyone with household staples. This is especially important if one person typically does all the meal planning, prep, and cooking. If that person gets sick, someone else needs to be able to fill in!
• Disposable cleaning wipes: These can be a lifesaver for quick clean-ups, especially when you’re trying to contain the spread of germs.
• Time for Breaks: Take short breaks when possible to step away, breathe, and recharge, even if just for a few minutes.
• Emotional Support: Reach out to a friend, family member, or support group if you feel stressed.
• Delegation: if you are also sick, ask for help with household tasks or care duties to lighten the load and focus on your well-being.
• Self-care Routine: Engage in simple self-care activities like reading, listening to music, or meditating to reduce stress and maintain emotional balance. Include some stress-relief aids like herbal tea, hand cream, or a favorite snack to help you recharge. Don’t forget to take care of yourself, too!

Wrapping Up Your Family Health Kit

There you have it – your comprehensive guide to creating the ultimate cold and flu season kit for conquering sick season! By stocking up on these essentials, you’re not just preparing for illness; you’re setting your family up for a healthier, happier winter.

Remember, a little preparation goes a long way in turning those sick days into more manageable recovery time. With this kit at the ready, you’ll be equipped to handle whatever germs come your way, keeping your family as healthy and comfortable as possible.

So grab a bin or basket, start gathering supplies, and build a kit that’ll have you feeling confident and prepared. Here’s to a happier, healthier, less sick season ahead!

If you want to be prepared for germs and everything else related to back-to-school, you might like this article which contains my ultimate Back-to-School Checklist!