Body hydration is just as big a concern during the winter as it is during the summer months. Sure, you won’t be feeling as thirsty and you probably won’t be sweating as much, but you will lose more water because of the more frequent urination. You also often end up exerting more energy since you have to move around in thick and heavy clothing.
As we are used to relying on our thirst responses to know when to start drinking water, we may not notice the symptoms of dehydration until they disrupt our daily activities. Try these four simple tips and tricks to keep your water intake up during the colder months.
1. Keep Warm Water Nearby
Drinking a cold glass of water can be uncomfortable during the winter, so you can try upping the temperature instead. Not a fan of water on its own? Experiment by infusing the water with lime, cucumbers, or mint leaves. Infused water is often thought to be cold, but you can drink it warm too!
You can also get into drinking different kinds of tea such as chai, cinnamon, chamomile, or just plain old green tea. Try to avoid coffee though, as caffeine is a diuretic and it will make you urinate more. Tea is a diuretic too, but certain kinds of tea may have more caffeine levels than others.
2. Cut Down On Alcohol
It’s almost folk wisdom to guzzle on liquor to fight the cold. After all, alcohol does make you feel warm because of the blood rushing to the surface of your skin. However, the warmth you do feel because of the warm blood rushing will cool immediately because of the cold air. The sudden warmth will cause you to sweat, dehydrating you even more. Additionally, alcohol is also a diuretic and will lead to more trips to the loo, where you lose even more water. To stay hydrated, it’s best to cut down on alcoholic drinks for a while.
3. Eat More Fresh Fruits And Vegetables
We humans actually get 20% of our daily water intake from the food we eat, so fluid-filled food will help you replenish your water stores while enjoying a treat. Certain fruits and vegetables such as apples, oranges, and tomatoes, especially when fresh is a good way to hydrate without drinking water. You can also prepare fluid-rich dishes such as soups and stews, and try to avoid processed foods such as pizza or chips. Processed foods often carry copious amounts of salt for flavouring and preservation, and will contribute to dehydration.
4. Track Your Intake
Most health experts say men need 3.7 litres while women need 2.7 litres a day. This includes the water you get from food and the liquids you drink in a day. Because your thirst response will not be as active in the winter, you may try using free apps that will help remind you how much water you still need to drink.
If you lead an active lifestyle and continue to exercise, don’t forget to account for the extra water that you lose. For particularly intense workouts, you may benefit from drinking at least half a cup of water in between 15-minute workout routines.
Make the habit of bringing a reusable water bottle in the gym or if space and permits, a glass water jug to your office to remind yourself to drink more water.
Conclusion
The human body is made of at least 60% water, so it makes sense that we try to hydrate as often as we can. In fact, the human body can survive for weeks without food, but would only typically last three to four days without water. When winter rolls around, follow these four simple steps to keep your water intake in check — your body will thank you for it.
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