Hydration During the Winter
Hydration During the Winter
Why is it important, the best way to stay hydrated and what to avoid
I could write countless articles on why hydration/water is so important to our bodies. It helps flush out waste, regulates body temperature and aids in brain function. Becoming dehydrated can cause headaches, fatigue and severe cramping.
Typically, we know to hydrate when we exercise and when it’s hot outside. But did you know that hydration is just as important during the winter months? This is partly because the level of humidity in the air during the winter months tends to be much lower, resulting in much drier air as compared to other times of the year. In addition, the air in our homes is also drier due to home heating. These differences in air quality both inside and outside can increase our chances of becoming dehydrated.
Other factors that can lead to dehydration in the winter include:
Cold-induced diuresis (frequent urination)
Drinking less water because we tend to feel less thirsty
Wearing heavier clothing which can cause us to perspire more
Increased respiratory rates which leads to greater water loss
It is important that we stay hydrated in winter because doing so helps keep our body temperature at a constant and normal level. When there isn’t enough fluid in the body, this can cause the core temperature to drop to dangerous levels. Hypothermia can set in quicker if the body is dehydrated. Staying hydrated also helps our immune system fight off colds and the flu, which are more common in the winter.
Things to avoid in cold weather to prevent dehydration include drinking too many caffeinated beverages and alcoholic beverages. Both of these are diuretics which causes your body to remove fluids from your blood at a much quicker rate than other liquids. If you’re experiencing extreme thirst, reduced/dark urine for a long period of time, dizziness, a rapid heart rate or muscle cramps - then you are already symptomatic of dehydration.
Water is the cheapest and best way to stay hydrated. Unlike any other beverage, water contains no added sugar or calories. However, if you are a salty sweater, be sure to replace both sodium and fluid you lose through sweat.
Drinking moderate amounts of coffee and tea - especially herbal - can keep you hydrated. Fruits and veggies like berries, melon, oranges, grapes, carrots, celery and lettuce are also excellent choices to stay hydrated or rehydrate.
Oral hydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting. These solutions are water based and commonly contain electrolytes like sodium, chloride, and potassium as well as sugar in the form of dextrose. These can be expensive and high in calories.
The bottom line: dehydration can sneak up on you quickly, especially during the colder months. Always keep a water bottle with you even during something as uneventful as driving. If you have any signs of dehydration during the winter months, it is important to seek medical attention immediately.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached at 716-698-1198.
