As the warm embrace of summer fades away, it's crucial to remember that staying hydrated remains just as vital during the colder months. According to the National Library of Medicine, cold climates can induce fluid loss comparable to hot environments, stemming from activities like sweating, increased respiratory water losses, and excess urine production. The colder weather may diminish your sense of thirst, leading to reduced fluid intake.
1. Carry a Reusable, Shatterproof Water Bottle:
Keep dehydration at bay by having a water bottle within reach. It serves as a practical reminder to drink and ensures access to water whenever needed. We recommend using a shatterproof water bottle.
2. Dress in Layers:
Regulate your body temperature effectively by layering your clothes, especially when outside. Be cautious of overheating during activities like sledding, skiing, or snowboarding, as it can increase sweating and accelerate dehydration.
3. Use a Humidifier:
Combat dry winter air with a humidifier. Not only does it preserve air moisture, but it also hinders the spread of harmful bacteria and viruses, promotes faster recovery from illnesses, and improves dry, cracked, winter skin.
4. Sip on Warm Beverages:
Indulging in warm beverages, such as a variety of teas, homemade apple cider, or hot water infused with sliced fruit, not only provides physical warmth but can be comforting during the dreary winter months. Beyond the sensory pleasure, these drinks can offer diverse health benefits from antioxidants in teas to the digestive aid of warm water with lemon.
5. Opt for Hydrating Foods:
Incorporate more hydrating foods into your diet for a delicious way to stay hydrated. Citrus fruits, berries, oatmeal, soups, and greens are excellent choices. Limit intake of fried, processed, sodium-laden, or sugary foods like pizza, bread, deli meat, cheese, chips, and desserts.
6. Listen to Your Body:
Pay attention to your body's signals, even if you don't feel thirsty! Watch for signs of fatigue, dizziness, infrequent urination, dry mouth, and flushed skin. These cues indicate your body is becoming dehydrated.
By adopting these winter hydration tips, you can ensure that your body stays well-hydrated and resilient throughout the colder months!
Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 9, Influence of Cold Stress on Human Fluid Balance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232870/