Winter in Ohio brings a beautiful change of scenery: frosted trees, bright holiday lights, and the excitement of snow days. But as temperatures drop, families face unique health challenges that can put a strain on routines, immunity, and well-being.
Dry indoor heat, limited sunlight, holiday stress, and the spread of seasonal viruses all make winter a time for extra care and intentional wellness habits.
For families with children, these winter months often mean more time together indoors. While that creates wonderful opportunities for bonding, it also increases the chance of spreading colds, flu, and other respiratory illnesses. Children touch everything, share toys, and explore with curious hands so winter wellness is truly a team effort.
Staying Hydrated in the Cold
Many parents are surprised to learn that dehydration is just as common in winter as in summer. Because kids don’t feel as thirsty when they’re cold, they often drink less than they need. Dry indoor heat, increased breathing rate in cold air, and layered clothing all contribute to fluid loss.
Encourage children to keep a water bottle nearby, even at home. Warm herbal teas (unsweetened), broths, and water-dense foods like oranges and apples help support hydration. According to the Mayo Clinic, hydration supports immune function and overall energy levels in winter.
Layer for Success: Dressing Kids Properly
Outdoor play is important year-round, even when it’s cold. Proper winter dressing helps protect against frostbite and keeps children comfortable. Experts recommend dressing children in three layers:
-
Base layer: moisture-wicking fabric
-
Middle layer: fleece or wool for insulation
-
Outer layer: waterproof, windproof coat
Add hats, gloves, and waterproof boots. This helps prevent heat loss and keeps kids warm enough to enjoy outdoor activity without becoming chilled.
The Power of Routine
With school breaks, holiday events, and fluctuating schedules, winter routines can unravel. Keeping predictable routines for meals, sleep, and play helps children regulate emotions and reduces stress for everyone.
CDC studies show that consistent sleep supports immunity and mood for both children and adults. Aim for age-appropriate sleep:
-
Preschoolers: 10–13 hours
-
School-age children: 9–12 hours
-
Teens: 8–10 hours
Keeping Germs at Bay
Hand-washing is still one of the most effective tools against winter illness. Encourage kids to wash before meals, after playing, and after coughing/sneezing. Use the 20-second rule and sing “Twinkle, Twinkle” for timing.
Disinfect shared toys weekly and remind children to avoid touching their faces during outbreaks.
Takeaways for Families
-
Drink water regularly, even if not thirsty.
-
Stick to consistent sleep/wake times.
-
Encourage outdoor play, properly dressed.
-
Build a 20-second handwashing habit.
-
Maintain balanced meals and limit sugary holiday treats.
By staying intentional with healthy habits, families can enjoy a winter that’s as healthy as it is magical.