Day 3: Winter Hydration: Winter Wellness Insurance

Day 3: Winter Hydration: Winter Wellness Insurance

Winter is unofficially here, so hydration might not be the first thing on your mind since we often associate staying well-hydrated with the warmer months. But the truth is that hydration is essential year-round, even when the mercury drops. Our overall hydration matters in winter and can contribute to our overall wellness – what I sometimes consider “insurance” for our wellness this time of year.

Winter: Cooler and Dryer, But Still Thirsty 

In the winter, our bodies deal with a unique challenge – while it's cooler outside, we are also dryer indoors due to heating systems. Combining indoor heating and colder temperatures increases fluid loss through respiration and perspiration. Yes, even in the winter, we're losing valuable fluids – but we may not notice it as much. Even if we don’t feel thirsty – we probably need to hydrate more.

Combatting Winter Dehydration

Have you ever noticed that you might be thirstier than usual when under the weather? Sneezing, coughing, and a runny nose contribute to additional fluid losses (above and beyond the daily respiration fluid losses). When illness strikes, our bodies call for extra hydration to support recovery and compensate for these additional fluid losses.

Hydration and Wellness Connection

But why does hydration matter for our overall wellness? Our bodies are about 60% water; every cell, tissue, and organ depend on it to function correctly. Adequate hydration supports digestion, circulation, temperature regulation, and even mood. It's the often-forgotten component of our well-being.

When to Increase the Hydration

Let's talk about when we may need to increase our hydration this time of year. Besides the apparent cues of feeling thirsty, here are some instances where a little extra H2O can make a big difference:

1. Illness: As mentioned, when you're under the weather, your body demands more fluids to aid recovery and compensate for those losses.

2. Physical Activity: Whether you're engaging in outdoor fitness or indoor activities, increased physical activity requires more hydration.

3. Indoor Heating: If you spend more time indoors with the heater on, consider upping your water intake to counteract the drying effects of artificial heat. And, if you don’t? Then, consider upping your water intake still.

Contributors to Hydration

What contributes to hydration? It's not just about water (no need for a gallon – so stop); our hydration comes from various sources:

1. Beverages: Water is the obvious go-to, but herbal teas, broths, and even your holiday-flavored non-alcoholic beverages contribute to hydration. Just don’t overdo it on the added sugars.

2. Foods: Many fruits and vegetables have high water content – think cucumber, watermelon, oranges, and celery, but even other foods like soups and stews can also help with hydration.

Hydration Doesn't Discriminate: The temperature of your drink doesn't matter. Whether you prefer it cold, warm, or at room temperature, what's crucial is staying consistent with your intake.

Skip the Specialty Waters

Before you reach for that alkaline or insist on lemon water for health reasons, consider this: the stomach's acidic environment (pH of 2.0) levels the playing field. No matter the starting pH of the water, it'll become slightly acidic once it reaches the stomach. Save your money and stick to good old tap water.

So, for this third day of wellness, prioritize winter hydration. Whether it's combating the drying effects of indoor heating, hydrating your body during illness, or promoting overall wellness, a well-hydrated (not overhydrated) body is healthier. 

So, grab your favorite beverages – warm tea, cool water, or something in between (hot cocoa!) – and cheers to your wellness in the winter!

Stay hydrated and stay well!

Check-in on the blog tomorrow for the BONUS Take Five: Five Tips for Winter Hydration