Keep Kids Hydrated as Temperatures Drop

Written by the team of dietitians at Dairy Farmers of Canada



SaltWire Network


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. • 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. • Get cozy with a cup of hot chocolate made with milk. Snowman Hot Chocolate Serves 1-2 Ingredients • ½ cup (125 mL) whole milk • ½ cup (125 mL) chocolate milk • Decorations like marshmallows, pretzel sticks, mini chocolate chips and orange candy Directions 1. Add milk to a 2 cup (500 mL) jar. 2. Place the jar in your microwave and heat for 30 seconds. Remove and stir milk. Return to the microwave and heat for another 30 to 60 seconds until milk is hot. 3. Use oven mitts to hold the jar. Place the lid tightly on the jar and shake vigorously to make milk frothy. 4. Pour frothy milk into mugs. 5. Insert a pretzel stick in the middle of 3 marshmallows to hold the snowman together. 6. Decorate your snowman. Place on top of hot chocolate.