hydration | Nutrition for Real Humans

I know for me (and for many people) it’s harder to stay hydrated in the winter. I don’t feel as thirsty. I’m not outside in the sun or getting as warm. Drinking cool or cold water doesn’t sound as refreshing as on a hot summer day.

Plus, the air is often drier due to the season and due to being inside with the heat on – so we might even need a little more hydrate than normal.

If that sounds like you, here are some ways to make winter hydration easier!

Drink decaf or noncaffeinated tea or coffee. The liquids in these hot drinks are still hydrating.
Drink herbal or other types of tea! Lemon, ginger, hibiscus, mint, chamomile, lavender – there are so many to choose from!
Drink hot or warm water – add a little lemon or other flavoring if you feel like the taste of hot water is weird
Regular coffee or tea – there is some thought that the caffeine in these drinks is actually dehydrating due to its diuretic effects, but research shows that in general the overall effect is hydrating, especially if you are drinking in moderate amounts and not more than you are used to. (Read about health benefits of coffee here)
Hot chocolate or other hot milk beverages like chai – these beverages can also provide extra nutrition like calcium, vitamin D, protein, potassium, etc.
Eat more soup! The liquid in soup can still hydrate you even if it’s not a drink! You can also drink broth – just choose one with a lower sodium content if you can.
Make sure you are still eating your fruits and veggies! Fruits and veggies have a high water content and can take care of a good portion of our total fluid needs for the day!
Make time to hydrate. Having a little tea or coffee break can be a nice cozy part of a cold day and can be a welcome break from work or studying.
If it helps, count your fluid intake. Just doing this for a few days might help you realize what times of day you need to add in fluids.
If you still like cold drinks in winter, enjoy!

Steaming tea with lemon in a blue teacup with spoon — Photo by Lisa Fotios from Pexels

How do you know if you are hydrated enough? Read this post for more information

How do you stay hydrated when it’s cold outside?

This post is intended to be informational only and is not medical or nutritional advice. If you have questions about your unique needs, ask about a custom meal plan or speak with a registered dietitian-nutritionist near you.

How much water do you actually need to drink? Recommendations vary widely. I’m sure you’ve heard 8 glasses of water per day. I’m sure you’ve also heard 1 gallon of water per day, although I feel like that is more promoted by influencers selling giant water bottles.

mason jar full of water with a striped straw — Photo by Elliot Fais from Pexelshttps://www.pexels.com/photo/clear-glass-mason-jar-filled-with-water-1191312/

The reality is – the amount of water you need to drink varies.

The amount of water you will need to drink is different than someone else and will also probably change day to day

The amount of water you need to drink can depend on:

how old you are
what size you are
what your body composition is
how hot it is
how much salt you eat
how much water you are losing based on your activity level
how much you sweat
how much water you lose through the air, which depends on your climate (both geographically and based on climate control like A/C or heating)
how much water you get from other drinks or food
if you are breastfeeding or pregnant
if you have certain medical conditions

So, how do you tell if you are drinking enough??

The best way to tell if you are hydrated is that your urine is light-colored. If it’s dark, or even very yellow, drink more. This gauge is helpful because it will automatically adjust depending on the above factors.

It’s also important to hydrate consistently throughout the day because we can’t store water. We are not camels. If you drink your whole “recommended amount” of water at the beginning of the day and then nothing during the rest of the day, you will not be well hydrated. (And the color of your urine will reflect this)

Can you drink too much water? Yes, but it is difficult. Our bodies are pretty good about keeping fluid balance correct by getting rid of extra water.

Drinking too much water can be dangerous, but in healthy people without kidney problems this is rare and usually only will happen if you drink extremely large amounts of water in a very short amount of time or if you have lost a LOT of fluid and electrolytes recently – like during a marathon or if someone is rehydrating after severe dehydration.

Most of the time, erring on the side of more water (unless you have a fluid restriction from your doctor) is the way to go. Especially if you are drinking gradually as you go through the day.

The bottom line: drink enough water and other fluids throughout the day so that your urine is light colored, most of the time

Obviously, if you have more specific instructions from your doctor, dietitian, or other health professional, follow those, but if you are just looking for general guidance, that’s the way to go!

Tag: hydration

How to stay more hydrated in the winter

If that sounds like you, here are some ways to make winter hydration easier!

How much water do I actually need to drink?

So, how do you tell if you are drinking enough??

The bottom line: drink enough water and other fluids throughout the day so that your urine is light colored, most of the time