Hydration in the Winter Months
Hydration is something we typically focus on in the summer months, but dehydration happens just as easily in the winter. Although you may sweat less during outdoor exertion, winter can accelerate dehydration. We have a survival mechanism that constricts blood vessels to conserve heat and maintain body temperature in cold weather. This vessel shrinkage increases blood pressure and to lower the pressure, our kidneys produce more urine. This means less blood to fill our veins and arteries, increased urination, and greater risk of dehydration.
Our bodies need water to maintain normal functions. We lose fluids with sweat, breathing, overexertion, urination, vomiting, diarrhea, and fever. Core body temperature needs to be at a regulated level and if it’s not, physical and mental performance are negatively impacted. Dehydration interferes with the core temperature and it can also cause exhaustion, cramps, muscle fatigue, greater susceptibility to winter colds and flu, and even strokes.
When properly hydrated, your body is able to break down fat for energy and control your appetite appropriately. So when it’s dehydrated, it’s harder to stave off weight gain and the body tends to hold on to the water it does have, resulting in fluid retention.
Typically, we don’t reach for the water bottle during the colder months, but instead consume more coffee and hot tea. While small doses of these fluids are fine, most contain caffeine, which acts a diuretic and flushes water out of your system. When having either, try consuming extra water to balance the dehydrating effect.
Feeling thirsty is a sign that the body is already becoming dehydrating. Most people should aim to consume half of their body weight in fluid ounces per day. Water based foods, such as watermelon, strawberries, and zucchini, also count towards fluid intake.
Monitor the quantity and color of urine. Not having to empty your bladder for several hours is a sign of inadequate water. The color of urine should be light yellow to clear and anything darker indicates you need increase your water consumption.
