Tips for Staying Hydrated This Winter

Are you struggling to get in enough water each day? Forgetting entirely and realizing at 4pm you’ve only had a few (too many) cups of coffee? We’ve all been there! Many people think of dehydration as more of a summer problem. However, as temperatures drop, it gets increasingly hard to keep up with our body’s hydration needs. People often feel less thirsty when they’re cold. Or they don’t feel like drinking cold water on a chilly day. You may be thinking, “but I’m not sweating in the winter like I am in the summer”. This is true. But the dry heat that we use in the winter is also dehydrating, as it causes water to evaporate through our skin without us noticing. Sneaky!

As chronic pain and pelvic health specialists, we see many people that are not hydrating appropriately. They can present with rigid, “sticky” connective tissue (that should be soft and malleable!). 70% of our tissues are made of water, so as you can imagine, any level of dehydration is going to affect us all the way down to the cellular level. This creates pain and dysfunction over time. Not to mention the serious health effects of chronic dehydration such as headaches, constipation, loss of strength, fatigue, immune system dysfunction, dizziness, and fainting. 

Our bodies need enough water for every system to function optimally! Requirements differ depending on the size of the individual, but a good place to start is to aim for at least 2L per day.

Here are our top recommendations to stay hydrated this winter!

1. Dress up your water!
   • Water can be a lot more enticing when you make it fun and flavourful. Not only does it taste more interesting, but it also feels like a treat! Try fruits, mint, cucumber, or a clean electrolyte powder (avoid the ones with added sugar). Two of my favorite ways to do this are, either a single slice of grapefruit in a mason jar of water (with my favorite fun straw), or a mix of lemon, cucumber, and mint.

1. Set a goal and stick to it 

1. Accountability is key! Write down your goal somewhere you can see it and check it at the end of the day. Another idea for accountability is to recruit a friend and do a “water challenge” with them. 
2. Set a timer on your phone. It’s been a couple of hours. Have you had any fluids? Remember that coffee and most teas are dehydrating and don’t count!

1. Drink warm fluids
2. If you find it hard to drink cold water in the winter, try drinking a warm beverage. Herbal teas or hot water with lemon are great alternatives. 

1. Drink your food
2. Homemade soups, bone broth, smoothies, citrus fruits, and vegetables like cucumbers, tomatoes, and leafy greens are excellent ways to get in some extra water.

1. Avoid excess caffeine
2. Caffeine dehydrates us by flushing out electrolytes and water. Even tea (excluding herbal tea) has similar effects. 

1. Hacks

1. There are little tricks you can do to make staying hydrated easier, here are some ideas:
2. There are large water bottles you can get (Amazon!) that have the time of day on them to keep you on track. These are super helpful if you can get your hands on one!
3. If you have a smaller water bottle, try adding an elastic band to the bottom each time you refill it. This will help you keep track of your intake and give you a visual cue of how you’re doing.

Staying hydrated is key to optimal health and is important all year long. Let this year be your healthiest year yet by starting out with a hydration goal! We hope these tips help you start feeling your best. 

Cheers to a healthy, happy you!