Oftentimes we relate dehydration with Summer and warmer weather but we’re actually at higher risk of dehydration in the cooler months. The air is dryer and our lungs have to work harder to humidify and warm the air we breathe. Thus the more our bodies work, the more water we need. Ideally we should replace all fluids lost on a daily basis but with our bodies being predominately water it’s easy to lose track of just how much water intake is needed.
Hydration is crucial to our bodies functionality and performance. Our immune system works best when it’s hydrated, making you less prone to Winter colds and the flu. Most would think that a dry palate is the first sign of dehydration however your body is in need of replenishment far before it flags you down with dry mouth.
Here are some common indications that you may need to add more water to your daily intake:
- Irritability, headache, fatigue
- Weakness, dizziness, nausea
- Dry, sticky mouth
- Muscle fatigue
- Dry skin
- Reduction of urine volume
- Dark or saturated color of urine
The rule of thumb when calculating how much water intake you need on a daily basis is to drink half of your body weight in fluid ounces; i.e. 200lbs/2 = 100oz a day. Keep in mind that if you’re exercising, the amount of water you need greatly increases. So if you’re planning some aerobic activity and want to get a more accurate reading, head over to the CamelBak website and use their handy Hydration Calculator. It will take your sweat levels, urine density, activity intensity and climate into account when providing you with a water calculation.
Drinking water at room temperature keeps your internal temperature optimal. Cold water absorbs quicker so hydrating with room temperature or warmer water is advised. Minimizing sodium and diuretics such as caffeine and alcohol will also help in maintaining hydration but should you choose to indulge in either, just be sure to balance it out with water or caffeine free tea. In addition to water consumption, water based foods such as fruits, vegetables and soups also work as hydration aids.
As the cooler weather rolls in and you feel the internal chill with every breath remember to nourish your body with ample fluids and stay ahead of the game this Winter because dehydration doesn’t only happen in the Summertime.
Just another ShopRTO Lifestyle Tip.