7 Strategies for Staying Hydrated During Winter

The Importance of staying hydrated during winter

Several factors contribute to the importance of staying hydrated in winter:

1. Dehydration Risk: Cold weather can trick people into thinking they’re not as thirsty as they would be in warmer temperatures. However, the body still loses water through breathing, urine, and sweat, and dehydration can occur if fluid intake is not sufficient.
2. Heated Indoor Environments: During winter, people spend more time indoors in heated environments. Indoor heating systems can dry out the air, leading to increased water loss through respiration and skin.
3. Cold and Dry Air: Cold winter air tends to be drier, and breathing in this dry air can contribute to moisture loss from the body. This is particularly true for individuals engaging in outdoor activities.

7 strategies for staying hydrated during winter

To increase water intake in winter, consider the following strategies:

1. Drink Warm Beverages: Enjoying warm teas, herbal infusions, or even hot water with a slice of lemon can be a cozy way to stay hydrated in winter.

2. Eat Water-Rich Foods: Include foods with high water content in your diet, such as soups, broths, stews, fruits (like watermelon, oranges, and berries), and vegetables (like cucumber and celery).

3. Hydrate Before Going Out: If you plan to be outdoors, drink a glass of water before leaving and try to remember to drink before your first coffee/tea and before meals. Keep a lookout for bathroom stops as well 😊

4. Use a Humidifier: If you spend a lot of time indoors, using a humidifier can help maintain moisture in the air, reducing the risk of dehydration.

5. Set Reminders: Sometimes, people forget to drink water, especially when it’s cold. Set reminders on your phone or use a water bottle with markings to track your water intake throughout the day.

6. Infuse Water with Flavor: If plain water doesn’t appeal to you, infuse it with natural flavors by adding slices of fruits, cucumber, lemon, lime or mint. This can make drinking water more enjoyable.

7. Carry a Water Bottle: Keep a reusable water bottle with you throughout the day. Having water readily available makes it easier to remember to drink regularly.

Please remember that individual water needs vary therefore, paying attention to your body’s signals and adjusting your intake accordingly is essential.

Marsha Fenwick, C.N.P.  R.R.T.