You’re all hunkered down for the cold weather. Safely bundled in heavy clothing and seeking warmth whenever and wherever you can.
Lots of cold and flu bugs around and you’ve managed to dodge ‘em – so far. Still, you’ve just been feeling a little “off” lately. A little achy in the joints, definitely fatigued, just not your usual cheerful self. You’re generally okay but with a list of non-specific complaints.
Consider that you might be dehydrated.
Really? Dehydrated?
Yes, it happens in cold weather in much the same way as during hot weather. In fact, we lose body water more quickly as we go about our winter activities. In summer, we more readily notice the fluid loss due to perspiration. In colder weather however, the fluid loss is more subtle (like the visible water vapor we exhale in colder temperatures) but the effect it has on the body is just as real.
For anyone performing any sort of exercise or physical work outdoors for prolonged lengths of time, there is a specific risk called cold-induced diuresis that, if left untreated, can ultimately result in death. Sort of an extreme example but it gets us thinking as we head out to exercise, or even just to shovel the sidewalk.
The lower-level form of dehydration that generally affects us is one that just makes us feel ugly. And we all know how to treat this situation – drink water. (Thanks Dr. Obvious!)
Besides this general physiology of our bodies in the cold, some of our winter lifestyle habits tend to dehydrate us. The consumption of our favorite caffeinated and alcoholic beverages are common culprits. Both types shut down our innate (hormonal) mechanism that prevents us from becoming dehydrated in the first place, so we don’t retain water in a way that is helpful.
To add to the dehydration, our thirst mechanism is turned down when the weather gets colder because our bodies favor keeping our core body temperature up rather than signaling that we need water. It’s a survival mechanism that works almost too well and we need to understand so we can respond constructively.
So for your winter hydration program to work well, try the following:
- Limit your intake of caffeinated and alcoholic beverages. If you choose to imbibe, make sure to compensate by increasing water intake about 50% over the amount you drink. (i.e. 1 cup of coffee = 1 ½ cups of water) This is just a baseline to compensate for loss. You will need more.
- Since thirst is a poor trigger for water consumption during the winter, schedule regular consumption of water. As in the summer months, by the time you feel thirsty, you’re too far behind the dehydration curve. Drink when you are not thirsty and get ahead of the deficit.
- For physical exertion in the cold, consume a large bottle of water (20 – 30 ounces.) every hour you are working out. Seriously.
- Just pay attention to how you’re feeling. When the familiar fatigue and discomfort of dehydration begins to show up, just up your water consumption. Body awareness is a skill we all need to develop.
“If I offer you a glass of water, and bring back a cup of ice, I’m trying to teach you patience. And also that sometimes you get ice with no water, and later you’ll get water with no ice. Ah, but that’s life, no?”
― Jarod Kintz
Image: http://irenemartini.deviantart.com/
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