Wellness@Work: Tips for staying hydrated in colder weather
Even mild dehydration can lead to fatigue, sluggishness, and headaches—symptoms that are easy to mistake for ordinary “winter tiredness.”
By Michelle Ryan-Day
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Staying hydrated in cold weather is just as important as it is in the summer, even though you might not feel as thirsty. Cold winter air holds less moisture, and indoor heating makes it even drier, which can cause your skin, lips, and respiratory system to lose moisture faster.
Even if you are not sweating as much, your body still loses fluid through breathing and normal metabolic processes. Something as simple as seeing your breath in the cold is a reminder of that water loss.
Dehydration in the winter can also affect how you feel day to day. Even mild dehydration can lead to fatigue, sluggishness, and headaches—symptoms that are easy to mistake for ordinary “winter tiredness.”
Staying hydrated helps your body function properly, supporting your immune system when cold and flu season is in full swing. It also keeps your skin supple and your joints lubricated, helping you feel your best even in chilly, dry conditions.
Try these tips for staying hydrated in colder weather:
- Drink water regularly, even if you are not thirsty. Cold weather can dull your thirst reflex, so set reminders or keep a water bottle nearby to sip throughout the day.
- Warm it up. If cold water does not appeal to you, try warm beverages like herbal tea, hot water with lemon, or decaffeinated drinks. They hydrate you while keeping you cozy.
- Eat water-rich foods. Fruits and vegetables such as oranges, apples, cucumbers, celery, and spinach all add to your daily fluid intake. Soups and stews made with broth are also great hydrating options.
- Keep an eye on indoor air. Dry indoor air from heaters can increase moisture loss. Use a humidifier to add humidity to your home and protect your skin and sinuses.
- Hydrate before and after exercise. You still sweat under those winter layers, so replenish fluids before, during, and after physical activity.
- Moisturize from the inside and out. Drink enough water and pair it with a good moisturizer to protect your skin from winter dryness.
- Limit dehydrating drinks. Alcohol and caffeine can increase fluid loss, so balance them with extra water or herbal tea.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
