As the winter chill sets in, it’s important to note that staying adequately hydrated is crucial for your overall health and well-being. Even in colder weather, people need to pay attention to their fluid intake and ensure they are drinking enough water throughout the day. And while the heat isn’t typically intense and you may not sweat as much, dehydration can still occur in winter. It's essential to listen to your body's signals and maintain good hydration habits.
TIPS TO ENSURE ADEQUATE WINTER HYDRATION
DRINK WARM BEVERAGES: Embrace the season by incorporating warm, hydrating beverages into your routine. Herbal teas, hot water (I like to add a drop of Lemon and/or Peppermint essential oils), and warm broths offer a comforting way to stay hydrated.
INFUSE YOUR WATER: If you find it challenging to meet your water intake goals, add natural flavors to your water. Infuse it with slices of citrus fruits, berries, or a hint of mint. This can make hydrating feel more enticing, even when the temperatures drop. And if you don’t want to go through all the prep of infusing your water, simply add a few drops of essential oils. You already know my hot water preferences. My cold water go-tos are: Lemon, MetaPWR, Grapefruit or Tangerine essential oils.
SET HYDRATION GOALS: Establish daily hydration goals to track your water intake. Consider using a
reusable water bottle with marked measurements to monitor your progress. I, of course, would recommend a glass or stainless-steel container – they’re healthier options, but especially important if you’re planning to use essential oils in your water. Aim for at least half your body weight (lbs.) in ounces and adjust based on your activity level and climate. For example, if you weigh 140lbs, you’ll want to drink at least 70oz of water each day.
MOISTURIZE YOUR SKIN: Winter air can be dry, leading to increased moisture loss through your skin. Hydrate by using a good moisturizer. Healthy skin contributes to overall hydration, so don't neglect this important aspect of winter wellness. *FYI: I just recently ran across some information that indicates moisturizing is bad. Like with everything, too much can have a negative effect on your skin – making your skin “lazy” AND it’s imperative that you’re choosing a clean, toxin-free moisturizer. Perhaps I’ll have to dig deeper and write a post on it, but that’s my general takeaway for the moment.
CONSUME HYDRATING FOODS: Incorporate foods with high water content into your diet to contribute to your overall hydration. Watery fruits like watermelon, pineapple, and oranges, as well as vegetables like celery, bell pepper and lettuce. Foods that can be particularly hydrating for your skin are cucumber, coconut, sweet potato, avocado, plus nuts and seeds.
CREATE A HYDRATION ROUTINE: Establish a routine for drinking water throughout the day. Whether it's sipping a glass upon waking, having a water break mid-morning, or carrying a water bottle with you during outdoor activities, create habits that will ensure your consistent with your hydration. You can also lean on an app to push out reminder too. This is just one of the features in the Wellness Spoiled® self-care app.
MONITOR ELECTROLYTES: Cold weather can sometimes lead to electrolyte imbalances. Include foods rich in potassium, magnesium, and sodium to maintain proper electrolyte levels. This can be achieved through foods like bananas, leafy greens, and nuts. There are also products on the market that help replenish electrolytes. Be careful to avoid added sugars, though. And, just as a heads up, doTERRA will be releasing MetaPWR Recharge, their electrolytes with magnesium solution.
AVOID EXCESSIVE CAFFEINE & ALCOHOL: I know those warm cups of coffee and festive holiday drinks are tempting, and enjoying one or two here and there is okay. Be mindful of excessive caffeine and alcohol consumption though, as that can be a contributing factor to your potential winter dehydration. Balance these yummy beverages with an increased intake of water to help maintain hydration levels.
LISTEN TO YOUR BODY: Finally, pay attention to your body's signals. Thirst is a clear indicator that it's time to drink water. Don't ignore these cues, even if you don't feel as naturally thirsty in colder weather. It can start with a dry mouth, but can lead into feeling weak or tired, being irritable, and worst yet getting a pesky headache.
By incorporating these tips into your winter routine, you can ensure that your body stays adequately hydrated, supporting your overall health and vitality throughout the season.
xoDanette
P.S. You’ll have to tell me if just reading this made you thirsty, because writing it made me drink about 24oz. Tee-hee!