In the colder months, we don’t always remember to stay hydrated. Sweat evaporates quickly in the cold, so you may not feel like you’re sweating a lot. What’s more, we don’t sense our thirst very well in the cold. The fact is, dehydration can occur in the winter and it can have a negative effect on your mood and energy.
Here are 6 tips to help you stay hydrated:
- Drink water throughout the day – when you wake up, during/after exercise, with meals and snacks, and even when you’re active outdoors.
- Fill up a water bottle or mug with water. If you need a little extra flavour, add sliced cucumbers or citrus. Bring the water bottle to your work station or keep it in your purse/backpack so that it’s visible and readily available.
- Drink warm fluids. Sometimes it’s easier to consume warm fluids during the winter. Try a latté, hot chocolate, hot tea or bowl of hot soup. They can be so comforting on a cold, chilly day.
- Enjoy a variety of fruits and veggies which have a high water content. Some great options are apples, pears, berries, melons, broccoli, tomatoes, zucchini and lettuce.
- Set a timer to drink water. Or plan to drink 1/2 cup to 1 cup of fluids for every hour that you’re awake. Don’t wait until you feel thirsty. The amount of water that you need daily can range between 11-15 cups, and varies depending on your activities and sweat levels. This can include drinking water as well as the fluids from food and other beverages.
- Check your urine. If you’re well hydrated, your urine should be clear or light yellow.
Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.