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Nine o'clock p.m. My family was in a motel in the Midwest when my 10-year-old son began coughing violently. I thought we were prepared; I had a prescription from the child's doctor. After much hassle and a drive to a larger town some distance away, my husband and I found an open pharmacy, but we were surprised to discover that the New York prescription was worthless in another state.

Two a.m. in Budapest, Hungary, I began to get violent stomach pains. The hotel doctor was not available at that hour. My liquid imodium">imodium I·mo·di·um (-md- had spilled out in the suitcase, and as a result I suffered until morning, when we were finally able to locate a doctor.

In France my 12-year-old ran a high fever. I discovered that although aspirin in sold over the counter in Europe, it looks completely different from American aspirin, and my youngster refused to take it.

After these and a few similar harrowing experiences, I decided that if I wanted to be a world traveler I would have to be better prepared before leaving home.

What to take. Put together a small medical kit. Include an ample supply of daily medications, a general antibiotic, cough medicine, antihistamine, Pepto-Bismol Pep·to-Bis·mol (ppt-bz for stomach upsets, ointment for insect bites or rashes. Be sure to secure liquid medication tightly.

For foreign travel, keep the original labels on all medication. Some customs officials can be difficult if medicines are unidentifiable. Check with the local board of health to see if inoculations or special medicines are required or recommended.

In a small nylon backpack include a water sprayer, a canteen, healthful snacks, a hat in the summer months, a jump rope for exercise in the mornings, and a small inflatable pillow for back support during unavoidable long rides.

Check your insurance policy. Not all policies provide for care in foreign countries. If your policy doesn't, you can easily take out an optional policy through any travel agent.

If you should feel discomfort while traveling, do not hesitate to visit a local doctor. Join International Association for Medical Assistance to Travelers (IAMAT IAMAT - International Association for Medical Assistance to Travelers), 736 Center Street, Lewiston, New York 14092. For a small donation it will furnish you with names of English-speaking doctors in most countries, a very handy reference in case of emergency. Bob, on our trip to Holland, broke his insulin bottle and immediately found an IAMAT doctor who helped him obtain a new supply.

Keeping fit en route. Try not to sit in one place for more than an hour or two. On a plane, leave your seat periodically, shake your arms, and walk up and down the aisles for several minutes. (This suggestion applies to children, too.) Place your hands on an armrest while standing in the aisle. Raise and bend your legs. Do a few pushups against a wall.

If driving, stop periodically to stretch your muscles and stimulate your cardiovascular system.

Fitness at your destination. Plan daily walks. Make use of the hotel swimming pool or exercise room. If you're not a swimmer, simply walking back and forth in the water for about 15 to 20 minutes will be beneficial. I remember a 6:30 a.m. dip I enjoyed immensely in a rooftop pool of a hotel in Australia. While the city slept, I leisurely prepare for the day's activities.

Many tourist attractions throughout the world have numerous steep steps. I am particularly reminded of the Sacre-Couer in Paris, the Aztec pyramid in Mexico City, and the Buddhist temple on top of a mountain in Thailand. These are very tempting to climb, but be sure you are in good shape before attempting this. Take the steps slowly, resting frequently. Do your climb early in the morning if possible, especially in summertime and definitely not after a heavy meal. Depending on your physical condition, instead of climbing, consider alternative methods for getting there, such as available cable cars.

Likewise, don't feel pressured to take all available side trips. Overexertion is frequently the cause of travel illness. Pacing is important. Some simple exercise can help relax back muscles that tend to tighten on long trips. Lie flat and tilt your pelvis inward as you count to 10. Repeat 10 times. Then with

your pelvis tilted, bring your knees to your chest and hold. Release and repeat.

Food reminders. In many foreign countries caution is necessary in eating or drinking (see "Eating on the Road" p.4). When warned that the water is not purified, use only bottled water for drinking or for brushing teeth. No ice cubes in your drinks! As a precautionary measure, eat only in first-class hotels and restaurants and avoid the temptation to sample native foods from outdoors vendors.

Try to keep luggage light. Avoid the possibility of back injury or other injury lugging heavy suitcases. When flying, use nylon suitcases on wheels and bring a few basic items that can be mixed and matched. Take a minimum number of shoes and, whenever possible, transfer items from heavy containers to plastic bags. You'd be surprised how many pounds and how much space this simple step can save. Leave room for the souvenirs you no doubt will collect en route.

By combining common sense with these suggestions, you can add immeasurably to the pleasure excitement and memories of your trip.