Winter is a time for snowflakes, mittens, fires, cozy robes and, interestingly, dehydration. When it’s cold we don’t physically feel the need to rehydrate as often because we are not sweating as much as we do in the summer. Yet we still need as many fluids in the winter due to other drying factors. This means keeping hydration for us and for our kids top of mind should be a priority.
Why is Hydration Important?
Being properly hydrated keeps your entire body running efficiently. Being hydrated keeps our heart and blood happy to move nutrients and oxygen throughout the body. Hydration also regulates digestion and detoxification, keeps skin healthy and even improves mood and focus!
How Much Do I Need To Drink To Stay Hydrated?
Each day you should drink about half your body weight in ounces. That means that if your son or daughter weighs 40 pounds, they should drink about 20 ounces of water a day. If you weigh 140 pounds, you should be drinking about 70 ounces of water each day. If you exercise or are very active, you will need to drink more.
Avoid Dehydration with these 4 Tips:
1. Mind the Caffeine & Alcohol
Unfortunately, caffeine and alcohol are both dehydrating beverages. If you are drinking coffee or a glass of wine, be sure to include more water or hydrating options in your daily liquid intake. If you are able to cut down on caffeine and alcohol, a cup of herbal tea or a low sugar mocktail are great alternatives!
2. Carry Around A Water Bottle
If you have water around to drink, you will be much more likely to stay hydrated than if you don’t. Keep your favorite glass water bottle by your side and fill it up every time it gets low. This is also an easy way to keep track of how many ounces you are drinking.
3. Drink Warm or Room Temperature Fluids
Drinks closer to your body’s temperature keep your body hydrated longer. Try to keep your filtered water on the counter rather than in the refrigerator, skip the ice, and prepare warmed beverages. A warm cup of water with lemon is amazing on a winter day!
4. Water Alternatives
If water becomes boring, try other hydrating options. Soups, Smoothies (like this Papaya Carrot Smoothie) and fresh produce help you reach your daily liquid intake goals. The first hydrating fruit that comes to mind is watermelon, but in-season winter produce like lettuce, apples, pears and citrus like oranges or grapefruit also have a high water content and are very hydrating. Or try flavoring your water. Infuse it with fruits or herbs for a special treat!
What is your favorite hydrating drink recipe?
In addition to staying hydrated, make sure you are getting the vitamins your body needs most. Check the vitamin guide here.