As we head into winter, hydration is a common concern. The colder temperatures make it harder to recognize thirst and dehydration, but that doesn’t stop the need for consistent water intake. To ensure you, your family, or your employees are getting adequate hydration, we are diving into how to stay hydrated in winter and our top winter hydration tips.
Do You Need Water in Cold Weather?
“Do you need water in cold weather?” is a common question asked when the seasons change. The answer? The body needs water no matter the time of year. Our natural biological processes, from breathing to sweating to using the bathroom, all result in water loss.
Should the body not get enough water, it can be detrimental to your short- and long-term health. Side effects of being dehydrated can include:
- Increased thirst
- Dry or chapped skin or lips
- Dark-colored urine
- Constipation
- Feeling tired, faint, or dizzy
- Headaches
- Low blood pressure
- Decreased appetite
- Difficulty concentrating
- Irritability
- Rapid heart rate
How to Stay Hydrated in the Winter?
The best way to stay hydrated during the winter is to maintain a consistent water intake. You want to drink water throughout the day, not wait until you are thirsty. While the amount of water needed varies by person due to factors such as age, gender, activity level, overall health, and location, you can calculate a baseline recommendation.
To do this, take your weight in pounds and divide it in half. That number is the recommended minimum daily ounces to drink. For example, if you weigh 170 lbs, you should drink 85 ounces of water per day.
Of course, if you are engaging in strenuous activity, sweating heavily, or feeling under the weather, you will need more water to stay hydrated.
If you are unsure if your water intake is adequate, you can monitor urine color. Pale yellow or nearly clear urine indicated good hydration, whereas dark yellow or amber urine may indicate dehydration. You can adjust your water intake accordingly based on your observations.
6 Winter Hydration Tips
Knowing how to stay hydrated in winter is one thing, but putting it into action is another. Here are our top six winter hydration tips you can implement into your life.
- Up Your Water Intake
The easiest step is to increase your water intake throughout the day. This can be done not only by increasing your daily drinking water intake, but also by adding water-rich foods to your menu. UCLA Health reports that 20% of your daily water comes from foods, so adding fruits or vegetables with 80% or more water content is an excellent choice. This can include cucumber, iceberg lettuce, celery, radishes, romaine lettuce, tomatoes, zucchini, asparagus, bell peppers, cabbage, cauliflowers, mushrooms, spinach, strawberries, and watermelon.
- Make Water a Part of Your Daily Routine
One of the best ways to maintain consistent water intake is to make it part of your daily routine. For example, you could have a glass of water when you wake up, with every meal, during breaks, while driving, or whenever it is convenient throughout the day. If you aren’t particularly good at remembering to drink water, setting reminders or using a water tracking app can be helpful.
- Always Have Water with You
Speaking of routine, the best way to remember to drink water is to keep a bottle with you. Have it in the car, at your desk, by your bedside at night, while watching shows, etc. Having it within reach makes it a reflexive action.
- Add Flavoring
If you get bored with the lack of flavor in water, adding flavor can make it more pleasurable to drink. While we don’t recommend always adding synthetic flavors, adding natural flavors to your water, like slices of cucumber, lemon, orange, strawberry, or watermelon, can be delightful.
- Drink Warm Fluids
Alternatively, if you struggle to drink cold water in winter, warm fluids are always an option. We recommend sipping warm water, hot herbal teas, and warm broths to fight winter chills while boosting your water intake.
- Avoid Dehydrating Drinks
Lastly, a great way to stay hydrated is to avoid dehydrating fluids. We recommend avoiding excessive caffeine (coffee, soda, etc.) or alcohol, as both can dehydrate the body. If you are planning to partake in either, we suggest having an equal amount of water. For example, for every cup of coffee you drink, have a glass of water too.
Bring Water into Your Life with Ease
Ready to up or maintain your water intake this winter? At Paradise Bottled Water, we offer a variety of local water solutions to make drinking water easy. Start your free estimate today to see how we can bring water into your life!
