How can I stay hydrated this winter?
When most people think of being dehydrated, they tend to imagine hot summer days, so it may come as a surprise that it is actually easier to get dehydrated during the winter than it is during the warmer times of the year. You may wonder, “How can I be dehydrated? I don’t feel thirsty and I’m not sweating like I do in the summer.” The reality is that our bodies are two-thirds water, so even a small drop in water levels in the body (as little as 3%) can leave us dehydrated, and there are a lot ways we lose water where we don’t even realize it’s happening.
Why am I getting dehydrated?
Even though most people aren’t as active during the winter, we still end up sweating quite a bit because of all the extra layers. The problem is, we don’t realize that we are losing water in this way since the sweat evaporates off our bodies quickly in the cold, dry temperatures. We also lose water through breathing (that cloud you see when you breathe is you losing water), through exposure to the dry heat created by heaters and fires, by eating higher levels of sodium, and by drinking warm beverages with caffeine, sugar and artificial sweeteners.
Another problem we face, is that our body doesn’t elicit the thirst response as easily in the winter. Most of the time there are thirst eliciting hormones that get released when there isn’t enough water in our system. However, studies have found, that response turns off when our bodies get cold, because the body cares more about keeping the core temperature regulated than it does about water levels. Since the body sends the blood out of our extremities and into our middle to make sure our internal organs are taken care of, which means the body doesn’t recognize that the water levels are low because the core water levels are stabilized by the rush of fluids. This is a problem, not only because it doesn’t trigger the thirst response, but because it also doesn’t slow down the rate that our body expels water (through urination) meaning our water levels get even lower.
Alternatives to drinking cold water
One of the hardest parts about hydration in winter is that cold water just isn’t appealing, and a lot of the warm beverages are full of sweeteners and caffeine, which act as a diuretic and end up making you even more dried out. Thankfully, there are options out there that are warm and enjoyable. Eating low sodium, bone or vegetable broth based soups is a tasty way to get water back in your system, and is extra hydrating if you add a lot of veggies. Another great option is herbal and rooibos teas, which are naturally caffeine free. If you enjoy tea, you may also enjoy adding pure, therapeutic grade essential oils to hot water (though it is very important that you use oils that are approved for internal use, since all oils are not created equal. I personally use DoTerra oils). If you really like water, drink away, though I do recommend letting it get to room temperature so your body doesn’t have to expend extra energy warming it up.
Final Thoughts
The other half of the hydration battle is remembering to drink fluids, even when your body isn’t giving you the signs. I strongly suggest having a water bottle, or a travel cup, with you at all times. I like to clip my keys to my water bottle or set it on top of my phone so I am forced to pick it up in order to get out of the house. It’s also good to train yourself to keep track of when you last used the bathroom. If you are hydrating well, you should have to go to the restroom at least every couple of hours, and your urine should light yellow or clear in color. All of these are suggestions, and everyone has to figure out what works for their lifestyle and tastes, but I hope that you find a way to keep the water levels in your body at a good level so you can have a healthy, holiday season and enjoy this time of year.
