A Dietitian’s Take on Hydration Tips for Cold Weather
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Do you drink less water in the colder months? You’re definitely not alone in this! When the temperatures drop, it can become more challenging to keep hydration up. Why? Because many people feel less thirsty in cold weather & don’t even know cold-weather dehydration exists!
Why hydration still matters in cooler weather
Every time you urinate, have a bowel movement, or sweat- water is lost. The regular cues you get from dehydration in the summertime (like sweating!), may not be as easy to notice in the colder months. We need to be hydrated for SO much, including circulation, energy & focus, digestion, skin & joint health, and more.
Signs you may be dehydrated
- Feeling thirsty
- Darker urine/not urinating as frequently
- Constipation
- Feeling faint/dizzy and a rapid heart rate
If you’re waiting to feel thirsty, you’re already behind!
Easy ways to stay hydrated this season
- Enjoy yummy warm fluids: herbal teas, broths, or hot lemon water can be just as hydrating as cold water.
- Add electrolytes: these act as minerals to help your body regulate fluid balance & allow water to be absorbed more effectively by cells.
- Eat your water: soups, fruits, and cooked veggies all add to your hydration total- and who doesn’t want a yummy soup in the winter?!
- Set reminders: sometimes we just forget when we’re cozy inside!
Hydration-friendly swaps
- Swap one afternoon coffee for an herbal tea (remember to avoid too much caffeine, which can contribute to dehydration!
- Keep a water bottle on your nightstand
- Flavor your water with citrus, cucumber, or mint for variety
The bottom line
Hydration doesn’t have to mean carrying around and chugging gallons of water a day with a few easy swaps. Talk to your doctor about what’s best for you.
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