Dr. Rajeev M R Senior Consultant – General Pediatrics, Aster Whitefield Hospital

The goal is not to remove all the holiday fun; it's more about keeping a couple of essential health
habits in place
For children, summer vacations usually come with that whole deal of family outings, staying up late,
grabbing meals outside and getting away from the school timetable for a bit. Even though these
moments are really helpful for a child’s social growth and emotional balance, paediatricians point
out that a disturbed routine can have some not-so-obvious health consequences.

Many parents notice a pattern wherein their children get hit with more coughs, stomach infections,
that “worn out” feeling or allergies during the holidays or right after. People even call it the “holiday
immunity dip”. Dr Rajeev M.R., senior consultant general paediatrics, Aster Whitefield Hospital,
Bengaluru, explains what it really is.

Why the routine matters
Children really do better with consistency. Steady sleep time, balanced meals, hydration, physical
movement and those predictable everyday routines can help with healthy growth and immunity.

But when you go on a vacation, bedtimes get all over the place, screentime tends to go up and the
schedule for meals slides. Children might ditch the nutritious, home cooked kind of meals for
processed snacks, sweet drinks and restaurant style food. After a while, these little shifts can show
up as lower energy, stomach discomfort or less support for the body to bounce back from the usual
physical and outdoor or environmental stressors. So when good routines get messed up at the same
time, children can wind up more vulnerable to routine infections.

Travelling to new germs
Summer travel naturally drops children into brand new surroundings, unfamiliar weather patterns,
crowded airports, public transit networks, hotels, swimming pools and all sorts of tourist sights.
Even if new environments by themselves aren’t dangerous, they raise the frequency of contact with
viruses, bacteria and allergens, upping chances of respiratory and gastrointestinal infections. On top
of that, travel related stomach trouble, food poisoning and dehydration show up, especially in the
hotter summer period.

Sleep and immunity
One of the biggest casualties of holiday travel is sleep. Paediatric experts say that adequate sleep
plays a critical role in immune regulation. During sleep, the body releases important hormones along
with immune signalling molecules that help ward off infections and assist recovery.

The trouble is that late nights, long journeys and jet lag can drag down sleep quality. Even a few such
days can nudge mood, focus, appetite and the body’s resistance to illness. Children who come back
from vacations looking wiped out often need several days to get back to normal sleep patterns.
Heat and hydration

Travel usually means being outside, doing all kinds of sightseeing and spending a lot longer in the
summer heat than planned. Children are more prone to dehydration than adults. Even mild
dehydration can bring on headaches, tiredness, constipation, irritable mood, and a drop in how well
they can move or play. Parents tend to think about meals first, missing the whole water intake part.
Health and fun can go together

Doctors say families can keep a nice balance between having fun and healthy routines. Small steps
help: a steady sleep schedule, hydration, healthy snacks, and hand hygiene. Also, leave a bit of time
for rest between activities. These simple habits can genuinely lower the odds of catching something
even when the days feel super busy.

The goal is not to remove all the holiday fun; it’s more about keeping a couple of essential health
habits in place. If you use a balanced approach, children can enjoy the break, come back home
feeling refreshed and prepared to switch back into their usual schedule.