Winter Hydration

My favorite part about exercising in the winter is the lack of fatigue. The sun is less intense, the humidity is nearly absent, and there’s a much smaller chance that I’ll drench through my workout gear. The drier air has me feeling like I can run, hike, or walk longer, faster, and with better results.

That is, of course, until I wake up the next morning. A hangover-like headache reminds me (oh-so painfully) that I’ve fallen victim to dehydration.

In the summer, you have external cues to remind you to drink more water, like higher temperatures and increased perspiration. A cool drink on a summer day isn’t just about hydration; it’s simply refreshing. Winter hydration cues are less obvious.

You might be sweating less, but your body is still perspiring. And, that cloud your breath makes when you exhale into cold air? There’s water in that too. What’s more, blood vessels constrict in cooler weather, elevating blood pressure (known as vasoconstriction). In order to relieve this increased pressure, the body cues the kidneys to increase urine production. When you urinate, blood pressure returns to the baseline, but you’ve lost even more water in the process.

So how much water should you drink throughout the day? The rule of thumb is to drink half your body weight in ounces daily. So if you weigh 140 pounds, aim for 70 ounces – a little more than half a gallon.

Winter hydration is about keeping water consumption top of mind. Here are 5 tips to stay hydrated and keep your body operating at its peak during winter.

Tip 1:

Balance out dehydrating caffeinated beverages like a latte, with an equal amount of water.

Tip 2:

Snack on fruits and veggies with high water content such as grapefruit, celery, radishes, cabbage, and carrots.

Tip 3:

When you’re craving a warm drink, opt for an herbal tea that is free of caffeine. You can also brew tea in advance and store it in the refrigerator for a refreshing post-workout option.

Tip 4:

Turn water consumption into a good habit. Try drinking a glass of water when you wake up in the morning or first thing when you go to work.

Tip 5:

If you exercise for more than an hour, add carbohydrates and electrolytes to the mix by diluting a sports drink with water.

Where to Buy: Healthy Lifestyles, iHerb.com