Keeping Kids Hydrated as Temperatures Drop

Hydration 5 min

Here are some tips to make sure children stay hydrated in colder months

By DFC - PLC, Nutrition Team
Family of 4 skating on an outdoor rink

Kids need to drink enough fluid to feel their best all year long. 

Kids involved in organized sports will be reminded to drink before, during and after activity. But what about kids in unstructured outdoor adventures? Playing in the snow, sledding, skating or building snow forts is hard work.

Kids may feel thirsty, faint or dizzy if they don't drink enough. They could also have dry lips, headaches or muscle cramping. It is easy to miss the signs of dehydration in colder weather. Layers of clothing can hide the obvious signs of feeling hot and sweaty.

Remind children to drink beverages, even before they feel thirsty. This may mean wading through the snowbank with a water bottle in hand, so dig out your mittens!

Tips to stay hydrated

  • Drink water or milk with meals.
  • Get cozy with a cup of hot chocolate made with milk.  
  • Have a smoothie for a snack.
  • Carry a reusable water bottle throughout the day.
  • Eat foods that have a high-water content such as fruit, vegetables, soup and yogurt. For example, have a hot bowl of soup and a glass of milk. It is the perfect way to warm up on a winter day!


6 min

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