Hydration is Cool in the Winter
There’s nothing like a cool glass of water in the Summer. Not only is it refreshing but those high temperatures mean it’s important to keep hydrated. It’s a no brainer. Your body is begging for water on some of those hot days. What about in the Winter? You don’t feel like you’re sweating, and reaching for the cold glass of water may sound less appealing, but you’re not even that thirsty. Is dehydration even a problem in the Wintertime?
Well as you may have guessed, yes, yes dehydration is a problem in the Winter and it’s kind of sneakier too. Of course, it’s important to stay hydrated year round, but let’s see what it’s especially important to be mindful of it in the Winter.
A Cold Snap is a Thirst Trap (sorta….you get it.)
What are some of the reasons you may be unexpectedly dehydrated in the winter?
You’re losing water just by breathing - When we breathe in cold, dry air our bodies can be losing 5 milliliters every hour through respiration, which is like a teaspoon. It doesn’t sound like a lot but if you’re out and about for a while in the cold weather it adds up. That amount increases to 15 to 45 millimeters if you’re being very active like shoveling or participating in winter sports like skiing.
You just don’t feel thirsty - Your body’s thirst response is actually reduced up to 40% in the cold weather, even if you are dehydrated! This happens because your body is constricting your blood vessels to keep your core and organs warmer. This can also have another unexpected side effect:
You may be peeing more...yup: This usually happens in pretty cold temperatures but some people experience an increase in urination, which means more liquid loss. This is called Cold-Induced Diuresis. When your body constricts its blood vessels, the same amount of blood is pumping through a smaller space, putting extra pressure on your kidneys. In response they’ll get rid of excess fluid from the blood to make it easier for them. However, this does mean that fluid’s gotta go somewhere, so back to the bathroom you go.
You’re bundled up! - This may be fine when you’re outside but if you’ve ever gone grocery shopping with your winter duds on, you know it gets hot quick, so you may be perspiring underneath your heavy coat and sweaters. Sweat also evaporates more quickly in cold temperatures.
You’re more frequently reaching for that warm beverage (coffee) - While it’s not bad in itself, caffeine in any beverage can be a diuretic, which will make you urinate more. Which you already may be doing a lot of (see above).
The Usual Reason: [Insert the reason you don’t drink water all year long here :D]
How to Keep Your Hydration Up in the Winter:
Drinking water is the best but also kind of the worst when you really think about it. Ya gotta pee all the time (even when it’s not cold), it doesn’t taste like anything, it’s wet, it’s cold, surely you have other reasons too. Thankfully for all you water haters out there, it’s not the only way to stay hydrated (although again, it is a good one.)
Here are some Winter Hydration Tips!
Water is Your Friend: Seriously, it doesn’t get better than this for hydration for your body.
Get your Greens: Of course, vegetables and fruit are great for you! But many of them have a higher water content, so they contribute to your fluid intake. They also add fiber and replenish your electrolytes which can also be lost through sweating and urination. Also, if you don’t love water, toss some lemons in there for some flavor.
Go Easy on the Coffee: Not to rag on coffee since it DOES add to your fluid intake, however, having less caffeine throughout the day can be beneficial. If you’re heading back to the coffee pot for something to warm you up, try going decaffeinated or having some caffeine free tea.
Stay Active but Be Vigilant: If you’re doing strenuous cold weather activities be mindful of hydrating during or soon after you’ve finished.
Don’t Wait Til You’re Thirsty: General rule of thumb is if you’re thirsty, your body’s already pretty dehydrated. BUT since we learned your body won’t give you that usual pang of thirst in the colder weather, you’re going to want to make it a habit of trying to work fluids into your routine throughout the day.
Feeling Snacky? Try Some Water First: Sometimes our brain gets confused and will mistake a thirst signal for hunger instead.
Carry a Water Bottle: If you’re on the go in the Winter, skip the plastic and keep a handy reusable water bottle with you. Often they’ll keep your beverage just as cold as you like or grab one you can keep a toasty but hydrating tea on hand. We may have just the bottle you’re looking for: Click here.
There you have it!
You have no excuses now, go get hydrated even if you’re not thirsty AND even if you’re not into water. Whatever you get up to during the winter, be sure to keep hydration at the top of your list.
https://www.mana.md/what-you-should-know-about-winter-dehydration/
https://www.ithacajournal.com/story/news/2016/11/16/dehydration-risk-even-during-winter/93989536/
https://dripdrop.com/blogs/news/winter-hydration-can-you-get-dehydrated-in-cold-weather [https://pubmed.ncbi.nlm.nih.gov/15354034/]
https://www.europeanhydrationinstitute.org/key_tips_on_hydration_in_winter.html
http://www.arkansasurology.com/blog/what-is-cold-diuresis
https://www.healthline.com/nutrition/does-coffee-dehydrate-you
https://www.europeanhydrationinstitute.org/hydration_and_diet/
https://www.roswellpark.org/cancertalk/201805/10-healthy-ways-increase-your-fluid-intake
https://cleanplates.com/nutrition/dehydration-tips/