It’s cold out. Really cold — sea smoke rising in the morning, ice on the deck, hands numb as a post. Not the sort of weather that makes you think “Wow! I’m thirsty. I need a nice cool drink.”
But, in fact, you probably do. It’s not uncommon to feel less thirsty in cold weather. Yet you can get seriously dehydrated in the winter simply because you don’t recognize how much liquid your body actually needs. Dehydration occurs when the body doesn’t have enough fluid to function properly and it can occur regardless of the air temperature.
We’ve all heard it before — human beings are basically big bags of water. Water makes up approximately 60 to 70% of our bodies. You have to keep replenishing the water you lose from sweat, urinating or bowel movements. The water is necessary for transporting nutrients, removing waste, supporting the immune system, hydrating tissues and organs, and maintaining blood pressure and body temperature. A lack of water not only results in dehydration but can increase the risk of kidney stones, urinary tract infections, and constipation.
When you are outside in cold weather hauling traps or shoveling snow, you might not notice that you are sweating. Even just lounging about in a dry, overheated house can increase the amount of water you lose through your skin, according to an article published by Massachusetts General Hospital last year.
Not everyone feels thirsty when they become dehydrated. But it’s fairly easy to tell – take a look at your urine. If you are hydrated, your urine will be pale yellow or even clear. If it’s dark yellow, you need some water, now. Other signs of dehydration include constipation, dry mouth or chapped lips and skin, headaches, difficulty concentrating, irritability, feeling faint or dizzy and a rapid heart rate.
According to Massachusetts General Hospital, there’s a simple method to determine the minimum amount of fluid you need each day: take your weight in pounds and divide it in half. For example, if you weigh 160 pounds, you need at least 80 fluid ounces per day. If you’re sweating heavily, exercising for more than 60 minutes, or have a fever or diarrhea, a drink with electrolytes may be needed.
No matter what month it is, you need to drink fluids. Keeping that big bag of water full of liquid should be a high priority!
Staying Hydrated in the Winter:
Drink warm fluids if you find it difficult to drink cold water in the winter.
Carry a water bottle with you everywhere you go to encourage hydration throughout the day. If you’re working from home, have a designated water bottle or glass at your desk and refill it often.
Drink your food. Homemade soups in winter can increase fluid intake to help you meet your fluid needs. You can also eat water-rich fruits and vegetables such as green leafy vegetables, citrus fruits, melon, tomatoes and cucumbers.
Avoid too much caffeine, which can contribute to dehydration. Caffeine is a natural diuretic, which means it can flush water and electrolytes from your body. For every caffeinated beverage you consume, such as your mug of coffee, have an additional glass of water of equal volume.
Alcohol should not be counted towards fluid intake. It dehydrates the body by increasing urination and causing the body to lose more fluids than it takes in. It can also interfere with a person’s perception of cold, increasing the risk for hypothermia.
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