As the weather gets colder, it is easy to forget about drinking water, but staying hydrated is just as important in the colder months as it is in the heat of summer. Indoor heating and the dryness brought on by the cold air can deplete the body’s moisture, resulting in dry skin, feelings of tiredness, and even dehydration. Hydration plays a key role in supporting your immune system, maintaining energy, and keeping your skin healthy. By making hydration a daily habit, you’ll feel more energized, focused, and ready to take on the colder months.
Here are some simple and effective tips to keep you hydrated all winter long!
1. Do not wait until you are thirsty.
In the colder months, you are sweating less and may not feel that desire to drink water. The cold can make thirst diminish and if you wait until you feel thirsty you may already be dehydrated. A good tip is to slowly sip water throughout the day and set a daily water goal that you are aiming for on a regular basis. A general goal for most adults is 64 oz per day. It is important to sip slowly through the day as drinking too much too quickly can make you feel cold which can prevent you from reaching your daily goal.
2. Warm things up with hot drinks.
If cold water is not appealing to you in the winter months, add some drinks that can warm you up. Herbal teas, warm lemon water, or even a low sodium broth can count toward your daily fluid intake while keeping you warm and cozy.
3. Eat foods that are naturally hydrating.
Fruits and vegetables such as cucumbers, oranges, apples, and celery can help add fluids to your diet and are a great way to boost hydration naturally. Winter favorites like stews and hearty vegetable soups can be comforting as they warm you up and are a great way to nourish your body and keep you hydrated.
4. Balance your beverages.
Caffeinated beverages such as coffee and black tea and alcoholic beverages all have a mild diuretic effect on your body, meaning that these types of beverages can cause your body to lose fluids or dehydrate you. It is important if you do have these beverages to enjoy them in moderation and try to add additional water when these are consumed.
5. Carry a refillable water bottle with you.
Having a water bottle with you each day can help you reach your goal. Placing the bottle on your desk, next to you in the car, and with you at your meals will be a good reminder to sip on your fluids throughout the day. You can also infuse your water with fruit slices, mint, or a splash of juice to make it more appealing. There are many reusable water bottles in vibrant colors and designs which are a fun way to help support this good habit.
6. Track your intake.
If you are struggling to reach your water goal, consider using an app or setting reminders on your phone to help you. Aim for at least 8 cups of fluids daily but adjust your goal based on your activity level and diet. For example, if you are more active and sweating, eat a high sodium meal, or drink coffee, you will need extra fluids.
7. Be on the lookout for signs of dehydration.
Dry skin, headaches, fatigue, and dark-colored urine are common signs of dehydration. If you notice any of these symptoms, increase your water intake right away.