How to Stay Hydrated During Dry Winter Weather

Most of us are disciplined and conscientious about drinking plenty of water when temperatures are warm. We fill up our water bottles religiously and sip throughout the day to replace hydration that is lost. However, it is easy to forget that it is just as important to stay well-hydrated when the weather cools off. Indoor and outdoor winter air can be just as drying as a day out in the hot sun.

How does winter weather lead to dehydration?

During the winter, we lose a lot of hydration due to breathing cold and dry air. We are also less likely to notice it when we perspire, since the sweat turns into vapor quickly. This removes the visual and tactile cues that we are losing moisture, so we often do not remember to rehydrate. Add to this that people typically feel 40% less thirsty in the winter months, despite the fact that our needs for water do not vary throughout the year. Feeling less thirst means that we are less likely to keep water handy and remember to drink.

Signs that you are not well-hydrated.

The signs of mild to moderate dehydration can sneak up on you. The first sign you may notice may be a headache. Before assuming that you are feeling head pain because winter commitments have you run down, try consuming a glass of water to see how you feel. You may also notice that your skin is more prone to dryness during the winter. Hydrating from the inside can help keep it smooth and supple all season long.

In some cases, you may find that you are more prone to muscle cramps. This can be especially apparent when you are out walking or during your workout. If you are not keeping up with fluids during exercise, there is a risk of dehydration while you work out.

Sometimes, our thirst can manifest as hunger or cravings instead. Find that you are craving sweets more than normal? Rehydrate before sating your sweet tooth. Dehydration can throw a wrench into your body's metabolism of sugars, so they are not released as efficiently to be used as energy.

Ways to keep better hydrated.

During warm weather, we drink water without having to think about it. This can be more difficult when we crave fluids less, so we often have to "trick" ourselves into drinking enough.

Subbing hot beverages for cold can be just the thing to keep your fluid consumption high. Go for a warming cup of green or herbal tea. Avoid overly sweetened beverages or those that are loaded with dairy.

Try adding a salad or some fresh fruit to each meal so you can eat your hydration instead. High water volume fruits and veggies like lettuce, cucumber, strawberries and citrus can all provide hydration with an extra dose of filling fiber.

These and other strategies can help you get enough fluids even when you don't have a lot of triggers for thirst. By staying conscientious about getting enough water every day, you can stay well-hydrated and feel your best all season.

Swap out your iced drinks for warm ones this winter and stay hydrated so that you stay healthy!