When illness strikes your home, the last thing you want is to scramble for supplies. Whether it's a stomach bug, flu, or just a bad allergy flare-up, having a sick day emergency kit already stocked can save your sanity (and your budget).
It’s my mission to help families save money, waste less, and live more prepared. Today, I’m sharing our personal sick day essentials, plus tips to help you stock your own kit with confidence and care.
Why You Should Always Be Prepared for Sick Days
Years ago, when our kids were small and delivery services didn’t exist, a terrible stomach bug hit our house. We were all sick, with no help nearby, and we had nothing on hand. I quickly learned the lesson that you don’t want to figure out what you need after you're already sick.
Being prepared for sick days allows you to prevent late-night trips to the store. It also helps when the budget is right and you don’t want to have any surprise spending. Lastly, it also provides peace of mind knowing that you have what you need to take care of your family when the need arises.
Stock Up on Over-the-Counter Medications
I restock our medicine cabinet right after someone in the house is sick while it's still fresh in my mind. I also make sure to check the stockpile in the fall before cold and flu season.
We always keep a variety of different items well stocked. Those include pain and fever reducers, anti-nausea meds, cold and flu symptom relievers. We also have allergy and sinus support and ginger lozenges (or lollipops for the littles!).
I like to shop for over the counter meds on Amazon. We have a lot of allergies so this allows me to review ingredients without pressure. When it comes to expiration dates, dry tablets last about 3 years. Liquids expire faster so always check your expirations dates on these sick day essentials.
Drinks to Keep on Hand
When it comes to staying hydrated, skip sugary sports drinks! Electrolyte packets are a healthier and more convenient choice. They are easy to have in your purse, car, or in an emergency go-bag. Some of the brands that I prefer are Liquid IV (especially on sale at Costco) and Re-Lyte mixes with cleaner ingredients. Due to my diabetes I try to find sugar free options when they are available.
Protein drinks are another staple in our home. When my appetite is low, protein is crucial for managing my blood sugar. I enjoy the Fairlife Protein Shakes as well as Core Power Protein Shakes. During the summer months I do not leave them in the car due to the heat. I make sure to grab them when I know I will be gone for a long period of time to ensure I have a healthy snack.
Homemade Bone Broth for Comfort & Recovery
Bone broth is another favorite comfort food on sick days. It’s warm, gentle, and nourishing. I make ours at home and have a full video tutorial if you’d like to learn! You can even use it to make hot cocoa! Your kids or family members will not even know that there was bone broth in it. You can see the process of making Bone Broth Hot Cocoa in this video.
Sick Day Meal Prep
If I am sick and do not feel like cooking, I want to know that my family has food to eat and doesn’t have to go out and spend unnecessary money. That’s another reason why I like having batched cooked meals in the freezer. Items like taco meat or sloppy joes are easy to reheat and serve.
Another go-to meal is quesadillas. We always have tortillas in the freezer and cheese in the fridge so these can be made anytime!
If you’re looking for more meal ideas, I have an entire series of meal idea videos on my YouTube Channel. You can view one of them below. Be sure to check out the description of the video for links to other meal idea videos.
You Can Be Ready, Without the Panic
When it comes to preparing, you don’t need to go overboard. Start small and build your sick day emergency kit around your family’s unique needs and you'll be so glad to have these sick day essentials.
You'll save money, reduce stress, and be able to focus on what matters most resting and caring for the ones you love when they are sick.
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