Sun, sand, and sensory survival skills. Beaches are supposed to be relaxing, right?

Cue the movie montage: sunglasses, sandcastles, someone cracking open a cold drink in slow motion. But if you’re navigating a beach day with autism in the mix, the experience can feel a little less Hollywood and a lot more like herding cats in a wind tunnel made of sunscreen and seagulls.

Still—yes, really—beach days can be fun. With a bit of planning, a few smart tools, and the sacred power of snacks, your beach adventure can be more than just “survived.” It can actually be enjoyed.

Before You Go: Set Expectations

1. Preview the Plan

Talk through the day ahead of time—what time you're leaving, how long you’ll stay, and what kinds of things you'll do (and not do).

Visual schedules or social stories can help anchor expectations, especially if this is your first beach trip of the season.

2. Pack for Sensory Needs

Think about:

Ear defenders (beaches are loud)
Sun hats and sunglasses (bright light can overwhelm)
Swim shirts or familiar clothing if swimwear isn’t comfortable
Extra towels or blankets—sometimes the best beach fun happens off the sand

Also: If you know your kiddo hates sunscreen texture, test alternatives in advance (spray vs lotion, or even UV-protective clothing that covers more skin).

3. Bring the Comfort Items

That might mean a favorite toy, fidget, blanket, or even a tablet with downloaded shows. There is no wrong answer here. Familiar = calming.

While You’re There: Flexibility Is Your Best Friend

Create a “Base Camp”

Bring a pop-up tent, umbrella, or even a big towel that can be a safe space. Having a clearly defined area that’s theirs can make the open chaos of a public beach feel more manageable.

Don’t Force the Water Thing

Not everyone wants to swim. And that’s fine! Some folks might prefer playing with sand, watching waves from a distance, or just vibing in the shade. Let the beach be whatever kind of sensory experience feels good.

Snacks Are Not Optional

Bring more food and drink than you think you need. Hunger and thirst can sneak up fast, and eating something familiar can help regulate when everything else feels off.

Take Breaks

Even short, quiet breaks—like sitting in the car with the AC on or stepping away from the crowd—can help reset overwhelmed brains and bodies.

After the Beach: Gentle Landing

Transitions home can be just as hard as the trip itself. Try:

A low-stimulation evening (quiet play, no errands)
A warm bath or shower to rinse off the sensory overload
Talking (or drawing) about what parts of the day were fun—and what felt like too much

If your beach day doesn’t go perfectly, that’s okay.

If you only stayed 20 minutes, that still counts. If there was a meltdown in the parking lot, that doesn’t erase the joy of finding a cool shell or giggling in the waves.

We don’t measure success in Instagram moments. We measure it in connection—and you’re doing just fine.

A Day at the Beach with Autism: 4 Tips for Fun (and Fewer Meltdowns)