Why Hydration is so Important in the Winter.

You would think that cool weather would be less dehydrating than the heat, but alas, this is not true.  Our bodies need water just as much in the winter.  Perhaps even more so.

We are well into the blah time of year, when the weather is not so lovely, the sun is not shining as much, and the remainder of our summer tan lines are long gone, leaving us looking less than glowing.

You may feel the dryness in the air.  Yes, even if there is snow is on the ground.

Perhaps your skin is feeling a bit parched.  Wrinkles and fine lines more prominent.  Darkness under the eyes more noticeable.  Let's face it, winter is not considered beauty weather.

We need more water in the Winter!

Why is this?  

• In the winter generally we drink less water, and eat less fruits and raw veggies which are hydrating, and instead leaning towards the warmth of cooked foods and comforting soups. 
• When the sun is not energizing us and the winter months drag on, we may feel the need for more stimulants (ie: coffee, hot chocolate, black or green teas), all of which are diuretic making us pee more, dehydrating us.
• Perhaps in the winter you feel SAD, and you are beating the blahs with a glass of wine, or other alcoholic beverage. We also use alcohol to celebrate, and most holidays fall on cooler months (Thanksgiving, Christmas, New Year, Valentines). Alcohol dehydrates us at a cellular level.
• Sweat evaporates more rapidly in the cold, dry air, and that can result in dehydration. Without sweat we feel like we aren’t losing fluids as rapidly as during a hot summer day, which is not true.
• Cooler temperature can reduce the body’s thirst response by up to 40%. So, in the winter months when it is cool, you simply are not likely drinking enough because you don't FEEL thirsty.
• When we are exercising in cold weather we are still losing fluids,  but we are not feeling as hot, and you may be less likely to drink water voluntarily.
• Heavy winter clothing (jackets, long underwear, sweaters, boots, and layered up clothing) help your body conserve heat. However, the added weight can make the body work harder and produce more sweat that contributes to fluid loss.
• Colder temperatures make you lose more fluids when you breathe. You can see your breath in cold weather. Each of those visible breaths represents your body’s lost fluids.

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​So just how important is water anyway?
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So how do we know if we are dehydrated?  Here are some of the common signs and symptoms:

Fatigue!
Constipation
Weight gain
Dry skin and/or loss of elasticity
Headaches
Dizziness or lightheaded
Nausea
General Feeling of Unwellness
​Increased body aches or pains
Feeling faint when rising from lying down or sitting to a standing position
Moodiness and/or irritability
Confusion or lack of focus/concentration
Blurry vision
Sunken eyes and/or under eye circles
Reduced urine output and/or darker urine

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Children, elderly, and those with diabetes, heart disease, autoimmune, or other chronic health conditions, or who are on prescription medications,
​ are at greater risk for dehydration.

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I will be the first to admit that I often do not remember to drink enough.  I don't want to chug back cold water in the winter. But we need more ways to replenish our fluids as it is simply so important that we do. 

To stay hydrated in the winter try this:

• Drink room temperature purified water. 
• Eat more fresh fruits!  There are plenty of juicy fruits available to us in the winter months that are at peak season such as citrus fruits, cold storage apples and pears, and tropical fruits. Avoid dried fruits are they will pull water out of your body to digest, unless you rehydrate them prior to eating.
• Drink Herbal Teas. If you are someone who tends to feel CHILLY in the winter months, either as a sensitivity to the cold or as a result of lack of mobility, consider drinking some spicier teas to warm you up such as ginger, or caffeine free Chai. I don't want you to fill up on boiling hot beverages all day, as sadly they too can be somewhat dehydrating in the winter because what heats us up will also make us sweat, so more fluid loss. Moderate drinking temperature is ideal.
• Avoid or limit alcoholic beverages, coffee, black tea, oolong and green teas.
• Get yourself a water bottle or jug for accountability.  If you see how much you are actually drinking, you will know when and if you are truly lacking.  You can also consider using as App for tracking your intake.
• Enjoy low sodium broths.  Don't grab for traditional store bought broths or heavily salted ones, as the sodium and/or MSG in these broths will make you retain fluids, which can add to winter weight gain without fully hydrating you.
• Serve up a side salad!  While in the winter we may not be wanting an exclusively cold meal such as a large salad for dinner, starting off your hot meal with a side salad made with juicy greens such as romaine lettuce, and water rich veggies like cucumbers, tomatoes, and celery, can be helpful for hydration.
  
• Green juice. Packing the greens in a juicer in the winter may be an easier way for you to get the hydrating power of greens in the middle of winter.  The mineral rich content of greens makes it easier for you to absorb the water, up taking it into your cells, and hydrating you on a cellular level.
• Coconut water.  Probably the most hydrating beverage there is.  You can enjoy unsweetened coconut water on it's own, or add it to your favourite juice or smoothie.
• Last but not least, if you aren't bothered by the cold, go ahead and enjoy some smoothies and use up that frozen fruit and some greens. You can always defrost the fruit first if you don't like a frosty beverage in the winter.