Staying Hydrated in the Winter
Hot weather and sweaty exercise are typically the occasions for thinking about hydration; however, wintertime also warrants our focus on drinking fluids. In fact, the risk of dehydration is high during the colder months. Here’s why.
The Air is Dry
Winter air is less humid than that of the other seasons, and this dry air actually contributes to fluid losses from our body. In addition, indoor heating tends to further dry out the air, causing our skin to lose moisture at a higher rate. While you may not be outright sweating, you’re likely losing lots of fluid each winter day through your skin. Telltale signs include chapped lips, dry knuckles, and itchy skin.
Our Thirst Sensation Decreases
Cold temperatures appear to alter our sensation for thirst, and when we are not thirsty, we simply just don’t think about drinking water as often. One reason for this decreased perception of thirst is the changes in our blood vessels. When the air is colder, our blood vessels constrict, and this constriction tricks our brain into thinking our body is properly hydrated. Drinking the proper amount of fluids needs to become more intentional, since we cannot rely solely on our body’s cues.
Respiratory Fluid Losses
Cold, dry air increases the loss of fluid from our breath. This is especially true if you are working hard in the cold, such as exercising outdoors in the winter or simply walking a distance with heavy winter layers. In fact, simply breathing outside in the cold winter air will reveal just how much water is lost from respiration – you can literally see your breath!
Given these factors that increase the risk of dehydration in the winter, consider the following tips to stay hydrated during the colder months:
Choose warm beverages. Warm and hot drinks may be more appealing in the cold winter months. Try hot tea, hot coffee, and hot cocoa.
Eat foods that incorporate fluids. Some meals have fluid built-in, helping to increase your daily fluid intake. Try hot cereals, such as oatmeal or cream of wheat, soups or stews with broth, yogurt, smoothies, and Jell-O.
Eat whole fruits and vegetables. Fresh fruits and veggies and packed with water, so eating them helps to add to your total fluid intake each day. Try cantaloupe, watermelon, grapes, oranges, strawberries, celery, carrots, tomatoes, cucumbers, and bell peppers. Aim for at least 5 total servings of fruits and vegetables each day.
Check your pee. The best way to know if you’re hydrated is by looking at the color of your urine. If it’s a dark amber or burnt orange color, you are definitely in need of some more fluids! The goal is to have lemonade-colored pee. If your urine is clear or transparent, you may need more electrolytes, such as sodium and potassium, to help your body hold onto more fluid.
Track your fluid intake. While there is no gold standard recommendation for how much fluid a person may need in a day, a general guideline is to drink at least half of your body weight (pounds) in fluid (ounces). This means that a 150 pound person should drink at least 75 ounces of fluid each day, and this may be more during the winter months when fluid losses through skin and breathing are greater!.
Use a humidifier. Prevent excess fluid losses by keeping your indoor air more humid. Even a humidifier by your bed at night will help to prevent your skin from drying out, thus allowing your body to hold onto more fluid.
Moisturize. Prevent excess fluid losses from your skin by keeping your skin moisturized. Use gentle lotions each day, especially after hot showers, which can especially dry out the skin. Keep chapstick on hand to prevent your lips from cracking.
Staying hydrated is always important, and it may take a little more effort in the winter months. Be intentional about staying hydrated by using the tips provided!
If you are interested in learning more about how to keep yourself hydrated and healthy, consider working with me! Schedule a FREE discovery call here.