How to Stay Hydrated in the Winter

It can be tricky to stay hydrated in the winter months, especially if you aren’t feeling that thirsty. Unfortunately, dehydration can rear its ugly head at any time, no matter the season. Also, winter weather often goes hand in hand with dry skin and hair, especially if you've got the furnace blasting. Don’t worry—there are plenty of ways you can stay hydrated and keep your skin from drying out without changing up your usual routine too much.

[Edit]Steps

[Edit]Healthy Hydration Habits

1. Set a water drinking goal for yourself each day. Staying hydrated in the winter can be tough, especially if you’re not feeling that thirsty during the winter months. According to experts, men need 15½ cups (3.7 L) of fluids each day, while women need 11½ cups (2.7 L).^[1] About 20% of our daily fluid intake comes from food—with this in mind, set your water drinking goal to about 12½ cups (3 L) if you’re a man, and 9.2 cups (2.2 L) if you’re a woman.^[2]
   
2. Carry a bottle of water with you wherever you go during the winter. Grab a reusable water bottle that’s easy to bring with you whenever you’re on-the-go, even if it’s cold outside. This way, you can stay hydrated throughout the day, no matter where you are!^[3]
   
   • For instance, bring a water jug with you to work so you don’t get dehydrated during the workday.
   • You may not feel that thirsty in the cold weather, but it’s still important to stay hydrated!^[4]
3. Drink plenty of fluids after you exercise in the winter. Step on the scale before and after you exercise to get an idea of how much fluids you lost in the process. Ideally, drink of water to replace every you’ve lost in the process.^[5] Don’t worry about drinking this all at the same time—instead, slowly replenish your fluids over the next 2-6 hours.^[6]
   
   • If you aren’t a fan of water, you can always rehydrate with low-calorie sports drinks.^[7]
4. Set reminders so you remember to drink water during the colder months. Schedule alerts in your smartphone, which can remind you to drink a glass of water throughout the winter day. Set up these reminders when you’re least likely to stay hydrated, like while you’re at work.^[8]
   
   • For instance, you can set reminders at 10:00 AM, 2:00 PM, and 4:00 PM.
   • It can be easy to forget about drinking water in the winter, especially when you aren’t sweating as much.^[9]
5. Check if your urine is light-colored to make sure you're hydrated. Take a peek in the toilet bowl after you use the restroom. Ideally, your urine will look light yellow or clear if you’re drinking enough water during the winter months. If your urine looks dark, you need to give your hydration levels a boost.^[10]
   

[Edit]Creative Ways to Hydrate

1. Snack on foods with high water content. Fresh fruits and veggies are a clever way to keep yourself hydrated without downing several glasses of water. Add some of your favorite fruits into your meals and snacks, like watermelon, cantaloupe, strawberries, peaches, and oranges. You can also boost your hydration with other foods, like lettuce, celery, cucumbers, zucchini, and bell peppers.^[11]
   
   • Skim milk, cottage cheese, plain yogurt, and light meat chicken are also great options for staying hydrated.
2. Mix fresh ingredients into your water to make it more appealing. Regular water can get boring after a while, especially if you aren’t feeling thirsty during the colder weather. Visit your local supermarket and pick up some fresh limes, oranges, lemons, cucumbers, and any other tasty produce of your choice. Slice up these fruits and place them in your water for a tasty infusion of flavor!^[12]
   
   • Cucumbers, berries, pomegranate seeds, strawberries, and raspberries are great options to consider.
3. Enjoy a mug of herbal tea. Glasses of pure water aren’t the only ways to stay hydrated. Instead, pour yourself a mug of decaffeinated tea. Herbal teas and cider can provide a lot of seasonal flavor that won’t normally get from a glass of water.^[13]
   
   • Some studies show that tea can be just as hydrating as regular water.
4. Opt for room-temperature or warm fluids instead of cold drinks. You may feel colder if you drink ice water, so warm or room-temperature drinks might be a good option! Grab a mug of tea or hot cocoa if you’d prefer a little more flavor in your drink.^[14]
   
   • Experts agree that enjoying a cup of warm water in the morning can give your GI tract a boost.^[15]
5. Stay away from alcoholic drinks. Alcohol can be a common crutch during the week, especially if you're hoping to unwind after a long winter day. Instead, enjoy your favorite drinks in moderation—as great as these beverages seem, they tend to leave your body very dehydrated. Instead, opt for water-based drinks instead, like tea and cider.^[16]
   

[Edit]Skin and Hair

1. Apply moisturizer after you get out of the shower or bath. Dry yourself off with a towel so you’re not dripping wet. Grab your go-to moisturizer and rub it all over your skin once you’re nice and clean. Try to cover as much of your skin as possible, especially any sections that tend to get dry.^[17]
   
   • Try to do this a few minutes after your bath.
   • This is great to do in the winter, since cold weather and low humidity can make your skin extra dry. Additionally, if the heat’s blasting in your home, your skin might be feeling a little extra dehydrated.^[18]
2. Pick out unscented ointments and creams for your skincare routine. Visit your local beauty shop or drugstore and see what kinds of skincare products they have to offer. Dermatologists recommend ointments and creams, as opposed to regular lotions. Look for products with nourishing ingredients like jojoba oil, olive oil, or shea butter. Search for unscented moisturizers, which won’t be too harsh on your skin.^[19]
   
   • Products with lactic acid, hyaluronic acid, glycerin, mineral oil, and lanolin are great for dry skin.
   • Dry skin is a really common side effect of colder weather, and ointments can make it a lot easier to cope during the winter months.^[20]
3. Limit your baths and showers to 10 minutes or less. Long showers may seem like the cure towards dry skin, but this isn’t actually the case. Stay in the shower for less than 10 minutes, using warm water instead of hot. Clean yourself off with a gentle cleanser, then rinse off and towel-dry your skin afterwards.^[21]
   
   • Always moisturize your skin after leaving the shower or bath!
4. Ditch any heat styling products that dehydrate your hair. Resist the temptation to go through your hair with a curling iron or straightener. These tools will suck the moisture out of your hair, leaving it dry. Instead, look for safer styling alternatives, like wraps and pin curls, which won’t dry out your hair.^[22]
   
   • Blow dryers can also suck out a lot of moisture. Try to dry your hair naturally, instead.

[Edit]Tips

• Wear lip balm in the cooler weather! This can prevent your lips from chapping.

[Edit]Warnings

• Watch out for signs of dehydration, like dizziness, dry skin, excess thirst, and fatigue. If you experience any severe symptoms, contact a doctor or medical professional right away.^[23]
• Snuggle up with blankets instead of sitting right in front of a fireplace or heater. This can really dry out your skin.^[24]
• Don’t go outside after taking a bath or shower. If your hair is damp when you go outside, it might freeze and break in the cold weather. Instead, let hair dry off indoors so it can stay healthy and nourished.^[25]

[Edit]References

1. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
2. ↑ https://www.bbcgoodfood.com/howto/guide/how-much-water-should-i-drink-day
3. ↑ https://www.mana.md/what-you-should-know-about-winter-dehydration/
4. ↑ https://healthcare.utah.edu/the-scope/shows.php?shows=0_0uae3keg
5. ↑ https://campusrec.utsa.edu/uploads/general-files/Nutrition/FL19/Hydration_and_Exercise_-_What-When-How_Much_to_Drink.pdf
6. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks
7. ↑ https://campusrec.utsa.edu/uploads/general-files/Nutrition/FL19/Hydration_and_Exercise_-_What-When-How_Much_to_Drink.pdf
8. ↑ https://www.gundersenhealth.org/health-wellness/eat/stay-hydrated-this-winter/
9. ↑ https://healthcare.utah.edu/the-scope/shows.php?shows=0_0uae3keg
10. ↑ https://www.canr.msu.edu/news/is_your_body_staying_hydrated_this_winter/
11. ↑ https://recreation.gsu.edu/2019/06/27/staying-hydrated-with-food/
12. ↑ https://share.upmc.com/2014/07/benefit-health-infused-water/
13. ↑ https://www.nhs.uk/news/food-and-diet/tea-compared-to-water-for-hydration/
14. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-struggling-to-drink-enough-water-daily
15. ↑ https://www.researchgate.net/post/Drink_cold_or_warm_water_what_is_best_for_your_health
16. ↑ https://www.abc.net.au/science/articles/2012/02/28/3441707.htm
17. ↑ https://www.aad.org/public/everyday-care/skin-care-basics/dry/dermatologists-tips-relieve-dry-skin
18. ↑ https://www.mayoclinic.org/diseases-conditions/dry-skin/symptoms-causes/syc-20353885
19. ↑ https://www.aad.org/public/everyday-care/skin-care-basics/dry/dermatologists-tips-relieve-dry-skin
20. ↑ https://www.uwhealth.org/news/how-to-soothe-dry-winter-skin/47301
21. ↑ https://www.aad.org/public/everyday-care/skin-care-basics/dry/dermatologists-tips-relieve-dry-skin
22. ↑ https://blacknaps.org/keeping-your-hair-moisturized-during-the-cold-dry-winter-months/
23. ↑ https://www.mana.md/what-you-should-know-about-winter-dehydration/
24. ↑ https://www.aad.org/public/everyday-care/skin-care-basics/dry/dermatologists-tips-relieve-dry-skin
25. ↑ https://blacknaps.org/keeping-your-hair-moisturized-during-the-cold-dry-winter-months/

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