Tips for a carefree escape to the coast.

Before you leave on your trip, check with your destination's chamber of commerce about weekly farmers' markets as well as names of fish and vegetable stores. Call to ask for their hours, whether they stock the ingredients you need, and if it's necessary to place your order a day ahead (often required by small establishments in popular vacation areas).

Make two shopping lists: one for items you should pack, the other for beachfront purchases.

You can avoid lugging extra weight (or carting home barely used jars of food) if you premeasure items such as spices or dried cranberries, put them in plastic bags, label them with a permanent marker, then store them in large zip-top plastic bags that won't open if jostled.

Photocopy any favorite family recipes. Visualize the cooking steps, then pack any special utensils needed.

If breakfast is a bust without your favorite English muffins or whole-grain bread, bring them along. They'll taste best if kept frozen until you arrive. A small, lightweight cooler, such as the Styrofoam version stocked by most supermarkets and hardware stores, is ideal for transporting fish or shellfish.

The combination of sun, water, and sand makes it easy to get dehydrated, so drink extra water.

Bring a hat for every family member. And speaking of sun, cantaloupes, bananas, and citrus fruits will add a potassium boost should you overdo exposure.

It's handy to have a backpack to fill with fruit, water, or a thermos for iced tea or a fruit smoothie for hiking or picnicking. A slender, reusable ice pack will keep any perishable foods cool.

Above all -- remember to have fun. May the beach deliver its promises.