As cold and flu season ramps up between October and March, parents everywhere wonder: How can I keep my child from getting sick? Instead of panicking about the germs floating around, however, we’ve got a new recommendation: take some time to work on strengthening your child’s immune system.
At a Glance
- During cold and flu season, kids will inevitably get sick. But they’ll recover faster if you’ve helped them build a strong immune system beforehand.
- Staying hydrated fights fluid loss during illness, and a diet full of fruits and veggies provides vitamins and other nutrients a healthy immune system needs.
- A fit body fights off illness faster, so encourage movement and exercise, especially outdoor play, at every age.
- Help your child recover from illness more quickly by letting them take time off from their normal routine and rest.
Why Focus On Your Child’s Immune System Instead of On Preventing Disease
First, keep in mind: we’re not advising that you throw caution to the wind and stop trying to minimize the spread of germs. You and your kids should still be doing all the things you probably already know to do.
Everyone should wash their hands when they get home from school, work, or daycare, and before you eat. Remind your kids to avoid sharing drinks or snacks with friends. Cover those coughs and sneezes. Keep family members home if they’re sick, and reschedule playtime when your kids’ friends (or their siblings!) are.
But the truth is, keeping your kid healthy is less about preventing every bug and more about preparing your child’s body to handle illness well.
Because let’s face it: no one can avoid all the germs. Whether it’s a toddler at daycare who wants to put everything in their mouth or a teen who splits a soda with a friend, kids are going to be exposed to illness. But you can help their bodies be ready to fight off those illnesses more quickly and effectively.
From hydration to exercise, here are five simple but powerful pediatrician-backed strategies to support your child’s immune health this season.
Four Ways to Strengthen Your Child’s Immune System from a Pediatrician
1. Hydration Is the First Line of Defense
To handle any sickness, kids need to be well-hydrated. Colds, flus, and stomach bugs increase fluid loss through runny noses, fevers, vomiting, and diarrhea. Keeping kids well-hydrated before they get sick gives their body reserves to draw from when illness hits.
Infants should receive breastmilk or formula. After age one, kids should aim for half their body weight in ounces of water daily (up to 64 oz/day).
Pro tips:
- During illness, try oral rehydration options like Kinderlyte or Pedialyte. Older infants, kids, and teens can also drink try coconut water.
- Kids are more likely to forget about drinking water when it’s cooler outside. Encourage kids of all ages to carry a water bottle and build the habit of taking small sips throughout the day.
- Many fruits and veggies have a high water content and are great for hydration.
2. Load Up on Fruits and Vegetables
Speaking of fruits and veggies, the most effective “supplement” for kids isn’t found in a bottle. It’s on their plate. To strengthen your child’s immune system, make sure they are eating a varied diet of fresh fruits and vegetables.
Aim for 5 servings a day of any combo of fruits and veggies. Try to encourage variety (not just strawberries every day!) to get as many different vitamins and nutrients as possible. If needed, a low-sugar daily multivitamin can support picky eaters, but food-first is best.
Pro tips:
- Let them choose. Bring kids grocery shopping or involve them in picking out produce online.
- Cook together! Kids are more likely to try food they helped make.
3. Exercise Every Day (and Make It Fun)
Just like a healthy person recovers faster from surgery, a fit child recovers better from illness. Finding fun ways to encourage your kids to move their bodies every day will help them build a strong immune system.
For toddlers and preschoolers, build in regular activity throughout the day. Older kids should get at least 60 minutes of movement daily, plus 3 days/week of vigorous play (think sweaty, breathless, fast heartbeats).
Pro tips:
- Kids naturally want to move when they play with friends. Encourage them to do things like run races in the back yard or build an obstacle course together.
- Make it a family activity by looking for kid-friendly hikes or indoor pools where you can swim together.
- As a bonus, outdoor exercise also boosts vitamin D, mental health, and stress resilience!
4. Expect Illness—It’s Part of the Process
During illness season, it’s normal for young children to be sick 2–3 weeks out of every month. That’s not a failure. it’s part of how their bodies build a strong immune system. The small colds and viruses that kids get every year (often as many as six per season!) help train their bodies to respond better over time.
As they get older, kids get fewer seasonal illnesses. And when they do get them, they’re often able to bounce back more quickly.
Pro tip: When your child does get sick, don’t force them to stick to their regular routine! Encourage them to rest and sleep so they can get healthy more quickly. Even busy teens should take a break from school and activities. (And this way, they aren’t spreading their germs around school!)
Rather than focusing on avoiding all germs, shift your mindset: Strengthen your child’s resilience by working to build a strong immune system. This will help their bodies be prepared when illness arrives.
Healthy kids will still get sick sometimes. But with a strong immune system, they’re more likely to bounce back quickly, avoid complications, and maintain their overall wellbeing. And that’s something every parent wants.
Referenced Resources & Studies on Strengthening Your Child’s Immune System
Kinderlyte Oral Hydration:
https://www.kinderlyte.com
Pedialyte Rehydration Solutions:
https://www.pedialyte.com
CDC: Nutrition Facts for Children:
https://www.cdc.gov/nutrition/infantandtoddlernutrition/index.html
HealthyChildren.org on Vitamins and Supplements:
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Vitamin-and-Mineral-Supplements.aspx
CDC Guidelines on Physical Activity for Children:
https://www.cdc.gov/physicalactivity/basics/children/index.htm
Harvard Health: Outdoor Time and Mental Health:
https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress
This article is summarized from an episode of The Sage Mother Podcast. Follow along as we dig deeper into what actually shapes our motherhood experiences, helping one another along the way. Stay Connected with Sage Mother Podcast on Spotify & Apple Podcasts and @sagemotherco on Instagram.
Looking for healthy living inspiration? Check out our nutritious recipes for Cville kids, help finding a pediatrician, and family wellness tips.
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DR. KRISTIN WEIDERT is a board-certified pediatrician and co-founder of Sage Mother Co. With a deep passion for blending medical expertise with holistic wellness, Dr. Weidert empowers families with practical, evidence-based guidance for raising healthy, happy children. As a dedicated pediatrician and entrepreneur, she brings years of clinical experience and a nuanced understanding of family dynamics to her work at Sage Mother Co., offering resources and support that help parents navigate the joys and challenges of modern parenting.