15 Essential Winter Health Tips for Kids from Pediatric Experts

Winter can be a magical time for children, with snowball fights, sledding, and cozying up indoors. However, cold weather also brings its share of health challenges. As pediatricians, we must help parents navigate the winter season by providing actionable health advice that is both practical and easy to follow. Below are 15 simple winter health tips to keep kids safe, warm, and healthy during the colder months.

1. Dress in Layers

Layering clothing is one of the most effective ways to help children stay warm while allowing them to adjust easily as temperatures change. The base layer should consist of moisture-wicking materials like wool or polyester to keep the skin dry. The middle layer provides insulation, so opt for fleece or down jackets. Finally, the outermost layer should be waterproof and windproof to protect against snow, rain, or harsh winds.

When dressing children for outdoor activities, ensure they have insulated boots, gloves, and hats, as significant body heat is lost through the head, hands, and feet. Avoid cotton clothing, as it tends to retain moisture, making kids colder.

2. Hydration is Key

It’s easy to forget about hydration in winter since children may not sweat as visibly as they do in summer. However, staying hydrated is just as important in colder months. Cold, dry air can dehydrate the body, and central heating can exacerbate this by drying out indoor air.

Encourage kids to drink water regularly throughout the day. Warm fluids, such as soups or herbal teas, can also keep them hydrated while providing additional warmth.

3. Boost Immune Function with a Balanced Diet

A healthy diet is fundamental to a strong immune system, particularly during winter months when the flu and colds are more prevalent. Ensure that children consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in vitamin C, such as oranges, strawberries, and bell peppers, can boost the immune system. Vitamin D is also crucial in winter when sunlight exposure is limited. Include fortified foods like milk and cereals, or discuss supplementation with a healthcare provider.

Omega-3 fatty acids, found in fatty fish like salmon and chia seeds, also support immune health and reduce inflammation.

4. Prioritize Sleep

Adequate sleep is vital for a child’s immune system to function optimally. Studies have shown that children who get less than the recommended hours of sleep are more susceptible to infections. The National Sleep Foundation recommends that preschoolers get 10-13 hours of sleep per night, school-age children 9-11 hours, and teenagers 8-10 hours.

To help kids wind down, establish a bedtime routine that limits screen time and encourages calming activities like reading or listening to soft music.

5. Handwashing: A Simple Yet Effective Defense

Handwashing is one of the simplest and most effective ways to prevent the spread of germs during cold and flu season. Teach children to wash their hands with soap and warm water for at least 20 seconds—about the length of time it takes to sing "Happy Birthday" twice.

Encourage them to wash their hands after playing outside, before eating, after using the restroom, and after coughing or sneezing.

6. Keep Skin Moisturized

Cold winter air can be harsh on the skin, leading to dryness, cracking, and irritation. Teach parents to apply a gentle, fragrance-free moisturizer to their child’s skin after bathing and before heading outdoors. Pay extra attention to areas prone to dryness, such as hands, face, and lips.

For kids with eczema or other skin sensitivities, using a humidifier in their room can help maintain moisture in the air.

7. Monitor for Frostbite and Hypothermia

When children play outside in freezing temperatures, they are at risk for frostbite and hypothermia. Teach parents to look for early signs of frostbite, such as redness or tingling in the skin, and to bring children indoors if these symptoms appear. Hypothermia symptoms include shivering, clumsiness, and confusion. In severe cases, hypothermia can be life-threatening and requires immediate medical attention.

Limit outdoor playtime to 30-60 minutes at a time, with breaks indoors to warm up and drink hot fluids.

8. Promote Regular Physical Activity

Physical activity is essential for a child’s overall health, even in winter. Encourage families to find creative ways to keep kids active indoors, such as dancing, yoga, or indoor obstacle courses. When weather permits, outdoor activities like ice skating, sledding, or even a walk in the snow can be great ways to stay active and enjoy the winter weather.

Physical activity supports cardiovascular health, helps maintain a healthy weight, and strengthens the immune system.

9. Flu Vaccination

The flu is a common winter illness, and the best defense against it is getting vaccinated. The Centers for Disease Control and Prevention (CDC) recommends that everyone aged six months and older receive an annual flu shot. Pediatricians should emphasize the importance of getting vaccinated early in the season to provide full protection.

In addition to the flu shot, ensure that children are up-to-date on all other vaccinations, which can prevent other winter-related illnesses like pneumonia.

10. Teach Cough and Sneeze Etiquette

Winter is notorious for spreading respiratory illnesses like colds, flu, and RSV (Respiratory Syncytial Virus). Teach kids to cough or sneeze into their elbow or a tissue, rather than their hands, to prevent the spread of germs. Reinforce the importance of disposing of tissues immediately and washing hands afterward.

This simple practice can significantly reduce the transmission of illnesses in schools and other group settings.

11. Maintain a Healthy Indoor Environment

Winter often means spending more time indoors, which can lead to the spread of germs in close quarters. To keep indoor air quality healthy, encourage parents to regularly clean and disinfect high-touch surfaces like doorknobs, light switches, and toys. Consider using a HEPA filter to reduce allergens and germs in the air.

A humidifier can also help maintain a healthy indoor moisture level, preventing dry air that irritates the respiratory system.

12. Limit Screen Time and Encourage Mindful Rest

With shorter daylight hours and colder weather, kids may gravitate toward screens for entertainment. While some screen time is okay, too much can lead to poor posture, strained eyes, and disrupted sleep patterns. Encourage parents to set time limits on electronic devices and promote other winter activities like reading, crafts, or family board games.

Mindful rest, such as deep breathing exercises or meditation, can also help kids manage stress and improve overall well-being.

13. Ensure Car Safety

Winter weather brings icy roads and dangerous driving conditions. Make sure parents are aware of the importance of car safety during the winter months. Car seats and seat belts should always be used, but bulky winter clothing can make it difficult to properly fasten these restraints. Advise parents to remove bulky coats and blankets before securing their child in a car seat, and then cover them with a blanket once they’re strapped in.

Additionally, ensure vehicles are equipped with an emergency kit that includes blankets, snacks, water, and a first-aid kit.

14. Watch Out for Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) can affect children, particularly in regions where winter brings shorter days and limited sunlight. Symptoms include mood swings, irritability, fatigue, and difficulty concentrating. If parents notice these signs, they should consult a pediatrician or mental health professional.

To combat SAD, encourage families to ensure their kids get as much natural sunlight as possible by spending time outdoors during daylight hours. Light therapy, in the form of a special lamp that mimics natural sunlight, may also be helpful.

15. Teach Kids About Personal Responsibility for Health

Finally, one of the best ways to protect children’s health in winter is to teach them to take responsibility for their own well-being. Help children understand the importance of covering their mouths when coughing, washing their hands frequently, and recognizing when they need to come inside to warm up. This sense of responsibility fosters lifelong healthy habits.

Children who are actively involved in their own health are more likely to follow health advice and make smart choices that will keep them safe and well throughout winter and beyond.