Dry skin, muscle cramps, headaches, dizziness and seasonal depression; these are all symptoms of dehydration, at any time of year.
In warmer weather it is easier to gauge when we are thirsty. We crave refreshment and coolness and we perspire more. In cold weather however, We miss many of the usual cues from our body. Our sweat turns into vapour and we lose hydration by breathing, especially when it is cold and dry. We can feel up to 40% less thirsty than in summer even though our bodies still need the same amount of hydration year round.
Contrary to common belief, you don’t have to force yourself to drink two litres of water every day. Here are ten healthy ways to ensure your body stays hydrated:
1) Warm up your water and fluids. Your body will absorb cold liquids quicker, but by drinking warmer fluids you will keep your internal body temperature at a more comfortable level. Even when exercising outdoors, ensure that your drinking water is not too cold. Add a squeeze of lemon, or infuse it with fresh fruit or herbs for flavour.
2) Discover healthy hot beverages – green teas, peppermint teas, matcha teas, cumin lattes are just a few beverages with health benefits. Even the occasional hot chocolate (made with cacao) has its place in a balanced diet!
3) Soups! There is no better comfort food when it is cold. Homemade soups are a great way to nourish your body with essential nutrients and hydration. Winter is the time to indulge in soups and discover new recipes using seasonal produce!
4) Base your diet on vegetables and fruits that are high in hydration. Oranges, berries, kiwi fruit, grapefruit, tomatoes, lettuce, spinach and other leafy greens, broccoli, cauliflower, celery, zucchini and eggplant – all are high in water content and highly nutritious.
5) Sip throughout the day. Get into the habit of carrying a water bottle with you. It will remind you to keep sipping. Make sure it is made of glass or a sustainable material rather than plastic. Better for the environment and better for you!
6) Limit your alcohol and caffeine consumption. Caffeine is a diuretic which will have you visiting the loo more often, thus dehydrating you. Avoid caffeine later in the day so that you can retain more hydration overnight. Alcohol is also a natural diuretic, so ensure you have a glass of water for every alcoholic beverage you consume.
7) Cut back on salt and the processed food. Having too much salt in your diet not only dehydrates you, your kidney function can also be compromised. Your kidneys will siphon water from elsewhere in your body to help them process the salt. Avoid cured meats, processed foods, those convenient frozen dinners and other salt-laden foods.
8) Avoid sugary drinks such as carbonated soft drinks. The body will use more water to rebalance and reduce the effect of excess sugar in your bloodstream, causing fluid retention. Without enough fluids, higher sugar concentration can lead to hyperglycaemia.
9) Dress in layers. Cold air can sap water from your skin, so providing barriers to the cold will help you retain and lose less water through perspiration. Rather than chunky jumpers that can overheat you, wear layers of thinner, natural fabrics.
10) Naturally humidify your living space with indoor plants, but remember to water them too! . As lovely as it feels, having a wood fire is drying and dehydrating, so sip fluids frequently.
Hydration is lost from the body through your breath, perspiration and urine. Your urine is a great indicator of hydration. If it is pale and you are visiting the toilet several times a day, you’re well hydrated! However, if it is dark, somewhat smelly and scant in volume, that’s a sign that you need to increase your fluid consumption.