Surviving Cold & Flu Season with a T1D Child or Teen: Tips, Tricks & Sick Day Hacks

Cold and flu season is here- cue the sniffles, the sore throats, and the inevitable mountain of tissues. For most families, that means extra cuddles on the sofa, thermometers at the ready, and maybe a few days off school, but for families of children and teens with Type 1 Diabetes (T1D), there’s an extra layer of planning involved.

The good news? With a bit of preparation, some creative sick day hacks, and the right mindset, you can get through cold and flu season smoothly-and maybe even discover a new family favourite comfort food along the way.

What Happens to Blood Glucose When Your Child is Ill?

When your child is fighting off a virus, their body releases stress hormones like cortisol and adrenaline. These hormones can make blood glucose levels run higher than usual- even if your child isn’t eating much.

At the same time, if appetite is low or tummy bugs are involved, blood sugar may dip down instead. Illness can feel like a bit of a balancing act, which is why having a “sick day plan” is so helpful. It gives you clear steps to follow when numbers don’t behave as expected.

And here’s some relief: having T1D doesn’t mean your child is more likely to catch a cold or the flu- it just means that when they do, you’ll want to be ready with a plan.

Keeping an Eye on Ketones

When kids with T1D are unwell, their bodies may sometimes produce ketones- acids that can build up if there isn’t enough insulin. This is why checking for ketones is part of most sick day plans.

It’s nothing to panic about- testing simply helps you stay one step ahead. Most of the time, catching ketones early and following your clinic’s advice about fluids and insulin is enough to get things back on track.

Test for ketones if:

• Blood sugar is staying higher than usual (above 13.9 mmol/L / 250 mg/dL), or

• Your child is unwell, especially if they’re vomiting or not eating much

If ketones show up, take it step by step with your clinic’s guidance. Remember- you’re not expected to figure it all out alone, your diabetes team is only a phone call away.

Insulin Still Matters- Even When They’re Not Eating

It can feel worrying to give insulin when your child isn’t eating much but even during illness, the body still needs insulin- sometimes even more than usual- to handle stress hormones and to help prevent ketones.

This doesn’t mean forcing your child to eat full meals, it just means keeping a steady background of insulin in place. Your clinic can guide you on adjustments to make if your child is eating less or throwing up. Think of insulin as the body’s safety net during sick days.

The Power of Fluids

One of the golden rules of sick days: fluids

• Hydration helps prevent ketones from building up

• Even small sips keep energy up when food isn’t appealing

• Fluids can sometimes help bring blood sugar down if levels are high

Parent Hack: Stock a “Sick Day Drink Menu”

• Water (plain or with a splash of lemon or cucumber)

• Sugar-free ice lollies (hydrating + soothing for sore throats)

• Sugar-free Jell-O (hydrating and gentle)

• Broth or clear soups (comforting and salty, to replace lost fluids)

• Electrolyte drinks for when extra hydration is needed

• For lows: fruit juice, regular ice lollies, or regular soda

Light & Easy Foods That Work Well

When appetites are low, focus on small, gentle foods that are easy on the stomach but still help keep blood glucose steady:

• Toast or plain crackers

• Applesauce or fruit pouches

• Rice or porridge

• Yoghurt

• Soups or broth with noodles

• Smoothies (fruit or yoghurt based for extra energy)

Offering little bites often goes over better than expecting big meals.

Building Your Sick Day Kit

Think of this as your family’s “comfort and care” box for cold and flu season. Keep it ready so you don’t have to dash around the shops when your child isn’t feeling well.

What to include:

• Thermometer

• Ketone strips or a blood ketone meter

• Extra test strips and CGM supplies

• Insulin pens/ pump supplies (like Dioralyte or Pedialyte)

• Sugar free and regular Jell-O

• Ice lollies (sugar free and regular)

• Clear broth or soup packets

• Easy to digest (applesauce, crackers, yoghurt, rice)

• Glucose tabs or fast-acting carbs

• A written sick-day plan from your clinic

Prevention is Power

While you can’t avoid every sniffle, a few simple steps can help cut down sick days:

• Flu vaccination: Many clinics recommend it for child with T1D, as it may help reduce flu-related complications

• Handwashing practice: Teach your child the 20-second rule with soap, water, and maybe a favourite song to keep it fun

• Healthy habits: A good bedtime routine, balanced meals, and exercise all help support the immune system

Top Tips & Tricks for Parents

1. Check blood glucose a bit more often- illness can make numbers unpredictable

2. Test for ketones when sugars are higher than usual or your child isn’t feeling well

3. Keep insulin going- even if eating less

4. Offer fluids frequently- tiny sips are often better than big gulps

5. Stick to gentle foods that are light and easy to digest

6. Keep comfort and distraction handy- favourite movies, audiobooks, cosy blankets

7. Reach out for support- your diabetes team is there to guide you if things feel tricky

The Bottom Line

Cold and flu season with T1D can feel like an extra juggling act- between sniffles, sugar checks, and midnight fluid runs. However, with a little preparation, a stocked sick-day kit, and your clinic’s support, you’ve got everything you need to help your child feel safe and cared for.

Remember: insulin, hydration, gentle monitoring, and comfort are your biggest allies. With those in place, sick days can be manageable- and maybe even a little cosier than you’d expect.