We often think that the summer months are when we need to hydrate more compared to the colder winter season. Dehydration is not seasonal, just like how wearing sunscreen isn’t seasonal.
The body requires a good amount of water and liquids every day to perform at its optimum level. During cold weather, the likelihood of dehydration is increased as the weather is generally drier. This means your lungs need to work harder to humidify the air entering the body and warm it up.
It doesn’t matter whether you are walking or running- your lungs need hydration, even more, to ensure your body gets the level of oxygen it needs.
Here are eight tips to keep you hydrated during winter:
Check your Urine
One obvious way your body tells you that you are dehydrated or in need of water is by your urine. Water exits the body through perspiration, exhalation, and urination. If your urine is dark and scant in volume, you need to drink more fluids. However, if it’s pale and plentiful, then you’re good. A note of caution, though- there is such a thing as drinking too much water. Consuming too much can rid your body of the nutrients and sodium it needs. So, keep a balance when drinking water.
Drink room-temperature beverage
It’s a nice feeling to drink something cool and refreshing, especially in hot weather. However, cold liquids are absorbed quicker. Suppose you’re thirsty; best to stick with room temperature water or drinks because they are better at keeping your internal body temperature at the optimal level. When exercising in cold weather, drink room temperature water to hydrate fast. Cold water gives you instant relief, but it makes you feel dry quickly. Room temperature water, on the other hand, satiates and hydrates longer. Read this article to learn more ways you can hydrate fast.
Stay hydrated with fruits
You can also load up your intake of liquids by eating them. Seasonal winter fruits are excellent sources of water. For example, pears and apples contain 84% water, whereas clementines have 87% water. They provide additional sources of hydration, but they also come with nutrients and minerals to keep the body going.
Loading up on soups
Wintertime is just the right time to cozy up with a hot bowl of soup. With their vegetables and broth, Soups contain salt, which helps retain water and keep you hydrated. If you’re not feeling like drinking water, make soup instead for dinner. Butternut squash soup, minestrone and even tomato soup are great recipes to try during winter. Soups are also a way to add in protein after a workout. So instead of a post-workout salad or rice bowl, switch it up with a hearty protein-packed soup.
Balance water intake with your activity
You must have heard that eight glasses a day is the optimum amount one should drink? How much water one drinks is unique to each individual and their daily needs. Eight glasses are the recommended minimum, but the only way to know how much your body needs is just by listening to the cues it gives you. If you feel thirsty, dry in the mouth or light-headed, these are all the cues your body gives you to drink water.
How much water you drink also depends on how active you are in a day. Sure, there are some days that you drink fewer cups of water, and some days you need more. If you exercise for up to 1 hour, you need to drink water and replenish your body with carbohydrates and electrolytes.
Essentially, you want to match your fluid requirements to your daily activities.
Wear the right layers
Your body will sweat in cold weather. It doesn’t matter if you’re working out or just walking or sitting down. If the body needs to cool down, it will sweat. Sweat can reduce your body temperature and make your heart work harder to maintain blood flow. To aid in the respiration process, it’s always a good idea to wear clothing that will absorb sweat.
Cotton is a classic favorite in cold weather outfits as it is excellent in absorbing sweat. Merino wool also helps your body keep cool and dry. It’s a natural fiber that pulls sweat away from the skin and makes it evaporate as vapor. Try Merino wool if you’re looking for clothing that can help keep you cool and dry. It’s great for regulating body temperature.
Limit your alcohol and caffeine intake
Who doesn’t like drinking coffee in the morning? It’s a great way to start the day, but like all things, moderation is key. If you find yourself dehydrated over the day, stop yourself from making another cup of coffee and instead drink water. Caffeine and alcohol have diuretic effects, so it’s best to reduce your consumption of this beverage during cold weather.
