Did you know a person’s thirst response diminishes by up to 40% in cold weather? Blood is prevented from flowing freely to extremities when blood vessels constrict. Directing that blood flow to the body’s core to protect vital organs tricks the body into thinking it’s properly hydrated. Therefore, people often drink less water, thus increasing the risk of dehydration.
Staying adequately hydrated is important during the winter. As the temperatures begin to drop, we may not feel like we need the same amount of fluids as in warmer weather. However, humans constantly lose fluids through respiration, sweat, and urination, even in cold weather. With your body weight being about two-thirds water, your body requires water to deliver nutrients, filter waste, regulate body temperature, lubricate joints, aid digestion, hydrate skin, and protect the brain and spine. Simply put, almost all bodily fluids and bodily functions depend on water. Learn more about winter dehydration, including the signs and some tips for countering it.
Causes of Winter Dehydration
When the body loses more water than it takes in, dehydration sets in. Causes of winter dehydration include warmer indoor temperatures, cold air, too many layers of clothing, and less water consumption. Sweating is often less obvious during cold weather because sweat evaporates more rapidly, so people can be unaware of how much fluid they lose, especially during physical activity. Some older adults are susceptible to dehydration because they may limit fluid intake due to concerns about incontinence. Also, the thirst mechanism isn’t as effective as the body ages.
Fluids
How much water should you drink? The recommended amount of water depends on factors such as gender, age, activity level, altitude, weather, and overall health; this can vary from person to person.
Regarding how much water to drink daily, most people recite the 8 x 8 rule – drink eight 8-ounce glasses, or 64 ounces, of water daily. Another method to determine the minimum ounces of fluid you may need each day is to take your weight in pounds and divide it in half. For example, if you weigh 160 lbs., you will require at least 80 fluid ounces daily. Harvard Health and Mayo Clinic recommends that a daily amount of water should be 15.5 cups for men and 11.5 cups for women. For many of us, it might be harder to reach these quantities in the cold winter months.
Signs of Winter Dehydration
Signs of dehydration are numerous, but some more common ones include headaches, dizziness, dry skin, and dry mouth. People may also experience a lack of energy, trouble concentrating, and increased injuries, especially when working out or playing sports.
Also, monitor your urine. If you are adequately hydrated, you should urinate about once every two to four hours, and your urine should be colorless or a very pale yellow (the color of hay or lighter). If it is darker than that, you haven’t had enough fluid.
There are a number of ways you can make sure you stay hydrated in the colder winter months. Here are some useful tips for staying on top of your winter hydration.
- Use a Water Bottle
Take your water bottle everywhere you go, and if you’re at home or working in the office, fill up a pitcher of water and keep it on your desk. It will remind you to keep sipping and filling up your glass. Make hydration a routine with the goal of drinking a certain amount of water each day. Monitor your fluid intake throughout the day.
Drink water and replenish fluids, especially after or during physical activity. Sports drinks are only recommended after significant fluid loss from fever or vigorous exercise of more than an hour.
- Drink Tea or Hot Water
Studies show that drinking hot beverages can be just as effective in hydration as cold water. Healthy choices of warm beverages include a glass of heated apple cider, warm low-fat or fat-free milk, or a mug of unsweetened hot herbal tea.
- Infuse Your Water
Add flavor, such as a wedge of lemon, lime, or other pieces of fruit, to plain water. You can also utilize unsweetened water enhancers to add an infusion of flavor. Juice should be limited to no more than one cup per day.
- Eat Water-Rich Foods
The totality of water from fluids and food counts toward hydration. Fruit and vegetables such as berries, citrus fruit, celery, cucumbers, melons, and tomatoes supply water. Still, other foods like hot soups will help your body meet its needs and can be especially satisfying when those outdoor temperatures drop.
- Practice the 1:1 Rule
For every non-water drink, pair it with a glass of water. If you can’t give up coffee, pop, or juice completely, try alternating it with water.
As temperatures drop, it can become harder to maintain hydration. It’s common to feel less thirsty in cold weather, and many people are unaware that cold-weather dehydration exists. Regardless of the temps outside, staying hydrated is important all year round.
Written by Vicki Hayman, MS, University of Wyoming Extension Community Vitality & Health Educator
Sources:
- Michigan State University, College of Agriculture & Natural Resources; www.canr.msu.edu
- Academy of Nutrition and Dietetics; www.eatright.org
- PennState Extension; extension.psu.edu
- Harvard Health Publishing, Harvard Medical School; www.health.harvard.edu
- Mayo Clinic; www.mayoclinic.org