WAYS TO STAY HYDRATED THIS WINTER
The body is composed of 50-70% of water. This plays a vital role in supporting our immune system, joint health, hydrating tissues and organs, blood pressure regulation and temperature control. It is also key in supporting waste loss such as perspiration, urination, respiration, defecation. Colder weather leads to a diminished thirst response. Layering of clothing and reduction in inside humidity from heating systems can also contribute to an increase in insensible losses. Signs of dehydration include headache, fatigue, dizziness and muscle cramps. Here are a few easy ways to keep your hydration game strong!
Eat hydrating foods
This is a simple and effective way to increase your fluid intake. Greens such as cucumbers, celery and lettuce are high in water content. Berries and strawberries are hydrating. Smoothies, soups, broths, vegetables, are nutritious and a great comfort food on colder days. Overnight oats and chia seeds are often under looked. Limit fried foods and foods high in salt, alcohol and caffeine intake.
Set water goals
Setting a water goal is a great way to optimize your fluid intake. Carrying a refillable water bottle is also a great way to stay on track. This will vary from person to person. This will be higher if you are pregnant, nursing, regularly exercising, have frequent urinary tract infections, kidney or bladder stones, have heart failure or other medical conditions. You can always consult your primary care provider for guidelines. On average we need half of our body weight in pounds. For example, if you weigh 140lbs you will need roughly around 60-70 ounces of water a day. You may require oral rehydration fluids if having high insensible losses such as nausea, vomiting or sweating excessively.
Add flavor
A common complaint is that water becomes more difficult to drink with colder temperatures. You can infuse your water with frozen fruits, blueberries, strawberries, lemons, limes, cucumber, mint. Think of incorporating herbal teas as great way to help with fluid intake.
