Dehydration is typically associated with the hot and humid summer months and weather. Many typically forget that dehydration can also occur in the colder climates and during the winter months. For our blood vessels become more constricted during the winter to conserve body heat. Therefore, it is important that you maintain an adequate daily consumption of water, preferably alkaline water, year-round. Studies show that the recommended daily consumption for men is 13 cups (approximately 3 liters) or 9 cups for women which is approximately 2 liters.
For our bodies continuously expel water throughout the day while performing our normal daily activities via perspiration, respiration and other bodily functions. Therefore, by maintaining the recommended daily consumption, you ensure that your body and organs perform at an optimal level. However, if you’re not receiving an adequate amount of water you could potentially become dehydrated. Some of the common signs of dehydration are fatigue, severe thirst, dry skin, and dizziness.
Therefore, it is key that you pay attention to these signs and follow the below tips to stay hydrated this winter.
- Eat More! If you find it difficult to consume the recommended daily dosage of water. Supplement your diet with adequate fruits and vegetables. Majority of our fruits and vegetables are comprised of 90% water. Cucumbers, watercress, watermelon and strawberries are examples of great hydrating foods. Pro Tip: Drop slices of your favorite fruit in your water bottle to increase the nutritional value and and add a refreshing sweet taste!
- What’s the tea! To keep you warm and hydrated during the winter, consume more herbal and hot teas. The herbs will help ward off any winter colds or illnesses while keeping you properly hydrated.
- Sober Up! Decreasing your consumption of alcohol and caffeinated drinks such as coffee and sodas will prevent dehydration. Alcohol and caffeinated drinks tend to act as a diuretic, increasing the excretion of water at a faster rate.
- There’s a app for that! A popular tip, that I love to utilize, is to always carry a bottle of water with you wherever you go. For, if you’re constantly in the presence of water you’re more likely to drink more. Pro Tip: Add a pinch of natural sea salt or a fresh squeezed lemon to elevate your water and help your body retain fluids.
- The thirst is real! Don’t rely on your thirst to tell you when to drink. Drink even if you don’t feel thirsty. I like to set reminders on my phone or you can download a tracking app to alert you to take a sip!
- Bundle up! Wear layer, yes layers. Simply putting on an extra sweater, coat or thermals will help you stay hydrated. Wearing extra layers absorbs your perspiration conserving your body heat.
- Lubricate! Keeping your skin properly moisturized will prevent dry skin and also create a protective barrier to decrease perspiration
As you can see winter requires just as much, if not more, lifestyle adjustments to stay hydrated than summer. Therefore, it’s imperative that you take care of your health and properly prepare to face the rigid winter months. Drink up and toast to the New Year!
Eat well, love unapologetically, pray with true intention, and take care of yourself.