Editor’s Note: This post was originally published in winter of 2016, and has been updated.
As I’ve made losing a few pounds and refocusing on proper nutrition one of my goals for this year, I’ve been taking a close look at where I’ve been slacking. One clear area I need to pay better attention to is my water intake. I find without the heat and humidity of the warmer seasons I can easily let my hydration slip.
Cold Weather Challenges
Staying properly hydrated should be a priority every day, regardless of the season. In the winter, while you may not be contending with soaring temps, you are dealing with dry air – both outdoors and indoors – forcing your body to work hard to humidify the air you breathe, while at the same time, your skin is zapped of its natural moisture. Research shows that you feel 40 percent less thirsty in cold weather thanks to the constriction of blood vessels as your body works to keep your core warm. Maintaining your core temp takes priority over fluid balance, and your body is fooled into thinking it’s properly hydrated. So waiting until you feel thirsty could be too late – you’re probably already dehydrated.
Did you know that dehydration can lead to both brain fog, muscle cramps, and fatigue? Dehydration can also increase the risk of hypothermia and frostbite when exercising outside – no bueno!
So here are some quick tips for staying hydrated this winter:
Carry water during workouts — Stating the obvious here, but I’m still surprised at the number of people I’ve spotted in the gym lately working up a good sweat, but no water bottle in sight. While my runs right now are short enough to avoid carrying a water bottle, if you’re prepping for an early spring marathon or half marathon, you’re going to need to bring water on those long runs.
Eat your fluids — Use soups to help boost your hydration in addition to keeping up your intake of water-rich fruits and veggies.
Make it a morning ritual — Many people wake up dehydrated, so start your day off downing a glass of water before you reach for your coffee.
Dress up your water — If straight-up water bores you, try adding fruit, cucumbers or mint to your water.
I’m linking up with Meranda, Lacey, and Rachel for the Friday Five.
Yes, yes, and yes. It’s so hard to stay hydrated in winter because you think it’s not necessary! I started running with water again and it’s helped me so much. Great tips.
Thanks Rachel – I just think it’s so easy to overlook it when it’s so cold outside!
Michelle recently posted…Five Tips for Winter Hydration
I am rocking my water goal this year so far. I ran with someone once, it was cold out, but she didn’t even bring a drink on a 10 miler. That blew my mind.
Marcia recently posted…Loving/Not Loving: Winter Edition
I could not imagine going 10 miles without a drink no matter what the temps!
I had never thought of soup to keep me hydrated! Winter is so perfect for soup, too.
I figure every little bit helps and I’m a huge soup fan. In fact I’ll be making a batch of vegetable soup this weekend 🙂
I think I am even more thirsty in the winter. I have to carry water on winter runs too even when it’s freezing!
Deborah @ Confessions of a mother runner recently posted…Burpees For Breakfast Boot Camp Review
Hi Michelle. I need all the tips I can get for hydration in general. It seems like such a simple concept but I continue to struggle with it. Ugh!
Thanks for sharing with Fitness Health & Happiness! xoxo
I keep a water bottle with me at all times, and sometimes I still feel like I slack on my water intake! Im actually better about it in the summer when I am always hot and thirsty. Hydration is definitely a great goal!
I was getting better at this, but this week was cold and grey and I kept opting for coffee!
Coco recently posted…Hemp Heart Bars Review
I keep a water cup with me all day at work. But this might sound trivial…I have trouble drinking from this cup. I didn’t think it was a big deal, but I need a straw…
Wendy@Taking the Long Way Home recently posted…Trust and the coach
You’re not alone – I’m a straw girl too…can’t explain why, just need one.
having water with me everywhere i go makes a huge difference. i also mix it up with tea but i make sure i’m hydrating!!
courtney @ eat pray run dc recently posted…Five Tips for Meal Planning
I love water! I love adding fruits to it as well, I keep bottles everywhere so I have no excuse not to be hydrated! It can get hard sometimes but I do try.
Mar @ Mar on the Run recently posted…Friday Five: Why a Detox is Not For Me
I always carry a bottle of water with me wherever I go. I found that I drink more water when I have it readily available rather than having to get up to get a glass from the fridge.
I’m one of the people who drink a bottle of water first thing in the morning. I need to make it a habit to drink one before bed too!
AmyC recently posted…Winter Fitness Challenges
That’s so good that you get a whole bottle in first thing! I always want to reach for the coffee first so it’s something I’m working on.
water water water! great reminder, Michelle, thanks! I actually started now with a cup of tea in the morning before ANYTHING then at least I know I’ve started on the right foot (it’s herbal tea with nothing added).
Renée recently posted…Week 2-18 Fonzie’s Birthday Week
Sounds like a good way to start the day!
I’ve been slacking on water so much, but I have been eating a lot of soup.
Coco recently posted…Skiing In Park City
Soups have been my saving grace lately!
Yay for hydration! I’ve been trying to drink more water and have also been all about the soups lately too!
I’ve been all about soups too – this frigid weather makes it the perfect go-to food!
It’s so easy to slack on hydration when it’s cold out. Personally can’t stand holding a handheld when I run when it’s cold.
Marcia recently posted…NOW Foods Favorite Things Giveaway
I can’t stand my handheld when it’s cold either. My runs have been fairly short so I haven’t really needed to carry water.
I do great drinking water when at work (because I have a bottle right in front of me), but at home, it’s a different story. I also have super dry skin, so I NEED the water!
Kim Hatting recently posted…What’s to love about winter?
I’m the same way Kim – if I don’t keep it right in front of me it’s just too easy to forget!
Great tips! I’ve found keeping the water bottle really prominently on my desk has helped me be better about hydrating during the work day.
Chaitali recently posted…Friday 5 – Dealing with my knee
Keeping it front and center definitely makes a big difference!
I’m pretty good but it’s still easy to not get enough. I started to use an app to track how many glasses I’ve had . . . the only problem with that is remembering to actually use it!
I count my tea, too. 🙂
Judy @ Chocolaterunsjudy recently posted…5 Diet Hacks . . .
I tried an app and like you, I kept forgetting to actually use the darn thing! LOL!
Great tips! I struggle with water year round. 🙁
Love that cup with the times on it. I have alarms set to remind me to drink/refill, but I don’t always obey.
Clarinda recently posted…How to Make the Best Creamy Artichoke Pasta Salad
I hadn’t tried setting alarms, but I do find the time marked cup really helps!
Hydration is SO easy to overlook when it’s cold out! I’ve been much better about staying hydrated lately thankfully.
Rachel recently posted…Winter Fitness: Cycling, Burpees, and More!
Good for you for staying on top of it!
I think i’m doing a good job staying hydrated because I have a mug I use for water at work but to tell the truth I could still drink more water..haha!
Ha we probably could all say that, right? 🙂
I always take water with me on my run, no matter what the distance is. It doesn’t matter how hot or how cold it is, hydration is important year round.
Kathryn @ Dancing to Running recently posted…Five Health and Fitness Must Haves
Wow you’re good – I admit I have a tough time carrying water when it’s cold out.
Guilty as charged! It’s so hard to bring that water along on a run when it’s so cold outside! I will say that I’ve been good about drinking on my long runs but on a daily basis …well, I’ve failed miserably. Great tips Michelle …thanks!
Teresa recently posted…Marathon Woes: What if?
If you’ve been staying well hydrated on your long runs then I say that’s a win!
These are such great tips as water is not one strong areas. I love the idea of eating your fluids. Probably why I have enjoyed soup so much this season.
I’m all about soups right now!
Girl, this is one of my struggles in the winter as well!
I set a few alarms on my phone during the day to remind me to drink and I log my intake in the Water Logged app to keep track!
Thanks for the reminder once again 🙂
I tried that app but I swear I kept forgetting to check it! LOL!
I eat a lot of soup in the winter – soup is one of my favorite foods. And yes, pretty much any soup except tomato.
I need to get back in the habit of drinking water before my coffee, but COFFEE!
MCM Mama Runs recently posted…5 Fitness Items on my Wish List
Thanks for the reminders. Staying more hydrated should help with the dry winter skin and eyes.
Mary recently posted…Pinedale Skating