A Healthy Start: Must-Haves for Your Child's Backpack

You know that feeling when August rolls around and you're suddenly scrambling? One minute you're enjoying summer, the next you're standing in the store at 9 p.m. trying to find the "right" binders while your kid has a meltdown over pencil cases. We’ve all been there in one form or another.

But it’s not just about the school supplies. Yeah, your kid needs pencils and folders, but the stuff that really makes their day better? It's usually the things you don't think about until it's too late.

Snacks That Actually Work

It turns out a 10:30 a.m. lunch doesn't exactly carry you through until 3:30 p.m., especially when you're 8 years old and running around at recess. That’s where a simple snack something work great (if the school allows it), like a granola bar or those little packages of crackers. Nothing fancy.

Trail mix can be great too, but watch out for the kinds with chocolate if it's hot. Otherwise, you’ll learn that lesson the hard way when you open your kid’s backpack to find a melted mess everywhere.

For kids doing after-school stuff, this becomes even more important. Soccer practice at 4 p.m. with no snack? You're asking for trouble. Pack something they can grab quickly between school and activities.

[Read more: Healthy Tips for Breakfast and Lunch During the School Year]

Water Bottles (Because Hydration Isn't Optional)

Kids can be terrible at drinking water. They'll complain about being tired or having headaches, but it doesn't occur to them that maybe they need to actually use that water bottle sitting in their backpack.

The trick is making it easy. Get something they like. It doesn’t have to be expensive, just something that doesn't annoy them to carry. Some kids like to drink from a straw. Others will only drink from wide-mouth bottles. Some kids want a pink water bottle. Others want a character-themed bottle. Whatever gets them to stay hydrated. Pick your battles.

And yes, they'll forget to refill it. They'll lose caps. The bottle will come home with mysterious sticky residue. But keep at it.

Sunscreen

Schools love springing outdoor activities on you, in addition to recess. Sunscreen sticks are your friend here. They don't leak, kids can actually apply them without making a mess and they fit in that tiny front pocket most backpacks have.

The stick format makes it way more likely they'll actually use it. Squeeze bottles are messy and kids hate the feeling of lotion on their hands when they're trying to get back to playing.

Toothbrush Stuff (Especially for Braces Kids)

This might sound over the top, but a travel toothbrush and some floss picks can be extremely useful to have on hand. They take up almost no room but can make a huge difference in how confident your kiddo feels. If they have something from breakfast stuck in their teeth, they can quickly get it out without it distracting them all day. If they eat something at lunch that leaves them with stinky breath, they can easily freshen up.

[More from Network Health: Limiting Your Kids’ Screen Time]

Emergency Card (The Thing You Hope You Never Need)

If your kid has allergies, asthma, takes any medications or has medical conditions, this isn't optional. School nurses are great, but in an emergency, every second counts.

Keep it simple: name, condition, medications, emergency contacts, doctor info. Laminate it so it doesn't fall apart. Update it every year or whenever anything changes. Remember that EpiPens only work if people know to look for them and use them correctly.

Even if your kid doesn't have major medical issues, having emergency contacts readily available isn't a bad idea. Sometimes the school's system goes down, or they need to reach you quickly for other reasons.

Comfort Items (Yes, Even for Big Kids)

The first week of school is rough. New teacher, different classroom setup, maybe kids they don't know. Even confident kids can feel overwhelmed.

For little kids, this might be a small stuffed animal or family photo. For older ones, maybe a bracelet or keychain that reminds them of home. It doesn't have to be obvious… just something that makes them feel more secure.

The goal isn't to make them dependent on objects. It’s just to ease that transition back to school. Most kids stop needing these things after a few weeks once they settle in.

Weekly Check-ins

Sunday nights work well for this. Do a quick check of what needs refilling, replacing or updating. Snacks expire, water bottles need washing, sunscreen goes missing. It can be just part of the weekly routine like charging tablets or checking that homework is actually in folders. Five minutes now saves you from scrambling later.

As kids get older, they can take over more of this themselves. But even high schoolers sometimes need reminders about basic stuff when they're juggling everything else.

Kids need to learn independence and problem-solving. But they also need to be comfortable and prepared so they can focus on learning instead of being distracted by preventable problems. When kids aren't hungry, thirsty, sunburned or worried about food in their teeth, they're more engaged at school, they participate more, they're less cranky and they handle stress better. The social stuff goes smoother too.

At Network Health, we know good health starts with daily habits, not just doctor visits. Sometimes the simplest preparation makes the biggest difference in how kids feel and perform at school. A little planning in August and September can prevent a lot of stress throughout the school year.