Many people associate dehydration with hot summer days, or perhaps even overexertion in humid climates.

But what about winter dehydration?

Well, unfortunately you can still get dehydrated in cold weather. In this article, I am going to give you the danger signs of winter dehydration and 5 ways to avoid it.

Yes, dehydration in the winter often happens because you might simply forget to drink water. However, there are additional factors to consider.

Without further ado, Let’s get hydrated!

 

For more information on dehydration, please check out the American Heart Association right here.

 

 

 

The Danger Signs of Winter Dehydration

 

 

Signs of Dehydration

Dehydration occurs when you lose more fluids than you consume, and your body is left struggling to perform its usual and critical functions.

The first set of symptoms may come in the form of a headache or fatigue. These often get grouped together you might equate to something else initially, like a lack of sleep.

As dehydration worsens, you might notice that you feel dizzy if you stand up too quickly, experience muscle spasms or perhaps a migraine headache.

But when they become severe, you will experience symptoms that cannot be ignored. Let’s take a look at them.

• Thirst- This is the obvious sign of course. Naturally, if you’re thirsty, your body is telling you it needs to drink more water. However, this isn’t always the major indicator.
• Darker Urine- If your urine is darker than normal, that’s a good indicator that you’re not drinking enough water. The rule of thumb here is to aim for a light-yellow, close-to-clear color. Just be careful not to drink too much water because you will rob yourself of valuable electrolytes.
• Sweating or urinating less frequently- Most people urinate between 5-10 times per day and sweat during a vigorous exercise. If this isn’t the case, you need to drink more water.
• Fluid loss from respiration- Simply put, your body exerts a lot more energy in the colder environments. This is due to the fact that colder air is dryer and doesn’t contain as much water vapor as warmer air. So, when your body fluids are being depleted you are becoming dehydrated.

 

Preventive Measures to Combat Winter Dehydration

 

 

Warm drinks are a great alternative to water

Ice cold water is usually the cure for dehydration, but warm drinks can accomplish this mission as well. Warm drinks such as warm tea or hot chocolate are great alternatives instead of ice water.

 

Find Foods that Contain Water

Studies have shown that 20-30% of hydration actually come from your diet. Foods such as watermelon and fresh cucumbers are rich in water content.

Some of these foods may be scarce in the winter months though. Pears, kale, and Brussel sprouts are great fruits and vegetables to have in your arsenal in the winter months.

Other options include eating oatmeal and rice. Both of these can give you the hydrating boost that you need for proper hydration.

 

Embrace the Soup Season

 

 

The internet has an abundance of great soup recipes for the winter months. When I go camping in the winter, I like to put my cast iron Dutch oven to use. A hot pot of delicious beef stew or tortilla soup are some of my go-to staples.

 

Alcohol in moderation

Christmas parties and get togethers are fun, but the dehydration from the good time drinks is not so fun. While the effect may not be major, cutting back on alcohol and caffeine may be a good idea if you are struggling to maintain a healthy hydration status this winter.

 

Be intentional in the Morning Hours

In addition to paying attention to what you’re drinking, it’s important to pay attention to when. After getting 6-8 hours of sleep at night without drinking anything, it’s easy to wake up in a dehydrated state. Learn to be intentional right when you wake up on staying hydrated.

 

Who is at greatest risk of winter dehydration?

Dehydration can happen to anyone, no matter the season. It happens more quickly, however, and is more likely to affect young children, pregnant women, and even the elderly.

Older people may be at a higher risk due to the fact that thirst sensations diminish when you get older.

Babies and young children, however, may not be able to communicate their thirst as needed. Additionally, small amounts of fluid loss have a greater effect because of their size and non-developed immune system.

 

 

Thoughts & Takeaways

And that will wrap things up for today. Winter dehydration is something that cannot be ignored. Understanding our bodies and recognizing the danger signs is only half the battle. I want us all to stay hydrated this winter so we can enjoy our favorite activities. Taking some proactive measures and being intentional is the best way to combat winter dehydration. I hope you found this article to be helpful. Please share your tips and tricks on how you stay hydrated during the winter months in the comment section below.

 

 

 

-CT