Water is the elixir of life and drinking enough is one of the best things you can do to support your wellness goals. Hydrating well benefits your entire body, from your skin tone to your kidneys. No matter the time of year, it is always important to stay aware of your water intake and to ensure you are getting enough fluid and electrolytes to keep your body in optimal condition.
Winter brings a unique set of challenges to staying hydrated. While the cold weather might suppress our thirst, maintaining proper hydration is essential for overall health, immune function, and energy levels. Hydrating appropriately and keeping your body well-nourished during the colder months is a vital component of a healthy lifestyle.
Importance of Winter Hydration
Combatting Dry Air
Indoor heating systems reduce humidity, leading to drier air. This can cause dehydration by pulling moisture from your skin and respiratory tract. Outdoor winter air also holds less moisture, exacerbating the drying effect on your body.
Supporting Immune Function
Proper hydration keeps the mucous membranes in your nose and throat moist, which acts as a barrier against infections. Staying hydrated ensures optimal circulation of immune cells to fight off pathogens.
Maintaining Energy Levels:
Proper hydration supports nutrient transport and energy metabolism. Dehydration can lead to fatigue and decreased cognitive function, which many mistake for "winter blues."
Promoting Skin Health
Dry skin is a common winter complaint. Hydration from the inside out helps retain skin elasticity and prevent cracking.
How Much Water Do You Need?
Your body requires approximately half your bodyweight (in pounds) in ounces of water to function properly. For example, if you weigh 150 lbs, you would need 75 oz. of water or the equivalent of 6 – 7, 12-oz glasses.
Body weight, nutritional needs, age, and activity levels all affect the amount of daily water someone needs. A young athlete will have very different water needs from a more sedentary older person. Healthy individuals not living in extreme climates or participating in endurance sports, can maintain healthy water levels throughout the day by simply listening to the signals of thirst.
The standard advice of 8 8-oz glasses of water per day may be well-meaning, but unfortunately, inaccurate. It was never based on any evidence and does not consider the water in foods (especially soups and vegetables).
The body has to balance the amount of water excreted with the amount consumed, to keep a constant ratio of water to other substances in its fluids. The concentration of other substances in these fluids signals the body to conserve or excrete water. For example, a high concentration of salt in the blood, will cause feelings of thirst and signal the kidneys to conserve more water, rather than excreting it through urine. The thirst will fade when water and salt levels are rebalanced and the kidneys begin to excrete any excess water.
Of course, you may need more water if you are particularly physically active that day or have spent time in the heat. You may also notice that with the increase of clean, quality water and your real food diet rich in water-containing vegetables that you need less water. This is a generalized guide to consider when seeking optimal hydration.
For the average person, people engaged in shorter-duration exercise, and endurance athletes not immediately preparing for or actively engaged in long workouts or races, drinking to thirst is still the best recommendation.
10 Tips to Hydrate Appropriately in Winter
Recognize Winter Dehydration Risks
- · Lower Thirst Sensation: Cold weather suppresses thirst, making it easy to overlook your hydration needs.
- · Increased Fluid Loss: Wearing multiple layers and engaging in winter activities can lead to sweating, even in the cold.
- · Dehydration from Illness: Winter colds and flu can increase fluid loss through fever, sweating, and nasal congestion.
Focus on Optimal Fluid Choices
- · Water: Make plain, filtered water your primary hydration source. Add a slice of lemon or cucumber for a refreshing twist.
- · Herbal Teas: Chamomile, peppermint, and ginger teas not only hydrate but also provide additional health benefits.
- · Bone Broth: A nutrient-dense option rich in electrolytes like potassium, sodium, and magnesium.
- · Coconut Water: Provides natural electrolytes and can be a good addition post-exercise.
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Balance Electrolytes
Electrolytes are essential for fluid balance and hydration. Include foods rich in natural sodium (sea salt), potassium (avocados, bananas), and magnesium (leafy greens, nuts).
Monitor Urine Color
Aim for pale yellow urine as an indicator of adequate hydration. Darker urine may suggest you need more fluids.
Drink Regularly
Drink throughout the day. Keep water handy so it is available if you want it, but there is no need to become overly obsessive over it. You can only absorb a certain amount of water and drinking more does necessarily hydrate you more. Again, follow your thirst.
Add Some Flavor
Many people believe plain water is boring and avoid drinking it. It can be simple to create variety in the flavor or taste of your water. As a bonus, this can also make the water more hydrating. An easy addition is some fresh lemon juice and unrefined sea salt. This mineralizes the water and the lemon juice makes the water cells more bioavailable. Herbal teas and infused waters are also good options.
Drink Water Alone
Drinking water with food can dilute the enzyme and acid activity otherwise released while eating leading to poor digestion. This in turn inhibits how much water you are able to absorb. Eating dried, dehydrated and overly salty foods results in needing water to rehydrate the foods as they are being eaten. This is one of the factors that create feelings of thirst when eating any heavily-processed food.
Eating a real food-based diet is important. Most animal proteins can contain up to 60% water content and fruits and vegetables all have a high-water content.
This results in you being less likely to dehydrate your body.
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Incorporate Hydrating Foods
Include soups and stews made from real food ingredients. They’re hydrating, nourishing, and perfect for winter. Fruits like oranges, grapefruits, and pears contain high water content and are in season during winter. Vegetables such as cucumbers, celery, and zucchini also contribute to hydration.
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Try Warm Beverages
Warm water, herbal teas, and broths are comforting in cold weather and encourage fluid intake. Avoid excessive caffeine or alcohol, which can dehydrate your body.
Enhance Humidity Indoors
Use a humidifier to add moisture to the air, reducing the risk of dehydration. Keeping plants indoors also naturally increases humidity levels.
Conclusion
Hydration in winter is just as important as in summer, though it requires a more mindful approach. With a few simple strategies, you can stay hydrated, energized, and healthy throughout the season. Remember, real food and natural hydration options—like water, herbal teas, and nutrient-dense broths—form the foundation of a wellness-focused approach. Your body will thank you for prioritizing hydration, especially during the dry and chilly months.