How to Stay Hydrated During Winter

Hydration concerns shouldn’t stop when the temperature drops. In fact, dehydration can be just as common in the winter as in the summer. Because your body is not sweating as much, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke. Dehydration can also leave your body more susceptible to common colds and flu, which are both more prevalent in the winter. Here is how to stay hydrated during the cold weather.

Instuctions :

Step1

The rules of hydration are essentially the same no matter the weather. Pay attention to the warning signs of dehydration and make sure to drink plenty of water. Keep a bottle of water handy, and drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.

Step2

Monitor your urine, which should be light to clear. If you are taking supplements, expect your urine to darken in color for several hours after consumption.

Step3

Drink before, during and after exercise. Drink 1 to 2 cups of water at least one hour before the start of any exercise. Drink 4 to 8 oz. of fluid every 20 to 30 minutes during exercise. This is much harder to do when it’s cold outside since you may not sweat profusely or feel particularly thirsty.

Step4

Drink water throughout the day and especially at every meal. If you are craving a hot chocolate or coffee to warm you up, pair it with a glass of water without ice. Tepid water won’t make you feel too chilled and it’s also easier for your body to absorb than a cold drink.

Step5

When exercising, pack water with you. Depending on your workout, you may need to carry water with you. If you’re snow skiing or exercising outside, keep your water bottle or camel from freezing by insulating it or tucking it into your warmest layer of clothing.

Step6

Aim for a gallon of fluids every day, which includes liquids from vegetables, juices and soups.

Tips & Warnings

• Both caffeine and alcohol have a diuretic effect on your body, so be sure to compensate for this additional water loss.
• Keep track of your water consumption by drinking from a water bottled marked with measurements.
• This advice should not replace that of a physician. Always consult a physician before beginning an exercise program.

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