6 Tips for Staying Hydrated in the Winter

January 2020

Discover practical hydration tips and why they’re important when it’s cold.

One of the hydration tips in this post is to always carry a reusable water bottle.

You may equate the importance of hydration with the summer months, but hydration is still essential for good health in the winter. Cold weather can reduce the body’s thirst response and cause more respiratory fluid loss than in warmer months, especially if you’re exercising outside (seeing your breath in cold weather is actually lost water vapor). Staying hydrated in the winter is also critical because it assists digestion and other organ processes, energizes the brain, lubricates joints and muscles, staves off headaches, and can help with weight loss goals. 

These six hydration tips can help you make sure you’re staying hydrated all year round:

  1. Carry a reusable bottle
  2. Eat hydrating foods
  3. Relax with tea
  4. Drink before you’re thirsty
  5. Avoid diuretics
  6. Know the signs of proper hydration 

Learn more about implementing these healthy hydration tips below.

Carry a reusable bottle

They’re not just good for the planet—reusable bottles provide an easy source of on-the-go hydration. If you’re someone who struggles to remember to drink water, just seeing the bottle can jog your memory. Choose one with insulating properties so that the water will stay at your perfect temperature for longer. Stainless steel is a popular material or store it in a refrigerator or cooler when not in use.

Eat hydrating foods

Food can be a source of hydration too! During the winter, soups like these warm, savory recipes are an ideal option to increase your liquid intake. While you might not find traditional water-dense foods like watermelon available year-round, other hydrating foods for winter include strawberries, oranges, zucchini, tomatoes, bell peppers, cauliflower, and grapefruit. Fruits and veggies are a healthy way to stay hydrated this winter.

Relax with tea

Another soothing hydration tip for cold winter nights is to enjoy a warm cup of tea (optionally with lemon and honey). Herbal teas like chamomile, peppermint, and lemon balm can also help relax you for sleep. If you prefer a morning cup, there are also caffeine-containing varieties like green or black teas. 

Drink before you’re thirsty

Even though you may not feel as thirsty in the winter, try to make drinking water a regular habit throughout the day. The old “eight ounces of water, eight times a day” rule isn’t hard-and-fast, but pay attention to your body and aim to drink enough that you rarely feel thirsty.

Avoid diuretics

Diuretics are substances that cause the body to expel water faster, which works against you when you’re trying to stay hydrated. Limit dietary diuretics like caffeine and alcohol or drink extra water when you do consume them.

Know the signs of proper hydration

You can look at clues from your body to tell if you’re hydrated or dehydrated. This helpful hydration chart helps you loosely measure whether you’re drinking enough by assessing the color of your urine. The colors of lemonade or light beer are within the optimal range. Dark yellow or burnt orange are signs of dehydration. You can also look to your urination frequency to determine whether you’re hydrated enough. Ideally, you’ll urinate once every 2-3 hours or between 4-10 times per day. Another dehydration warning sign is if your skin or mouth feel dry. 

Taking charge of your health is an excellent habit to maintain throughout your life. Contact our doctors, midwives, and women’s health team online or call 920.885.6090 to schedule an annual checkup or to discuss your health concerns.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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