8 Hacks to Boost Your Winter Hydration
Most people tend to think about the importance of hydration during hot weather and summer months. It’s easy to remember to drink water when the sun is out and the temperature is up. But proper hydration is just as important during the winter. You may feel less thirsty in cold weather, but winter dehydration is a real thing. Every aspect of your body needs water to work properly. Water is used to carry nutrients to your cells as well as flush waste from your body. It’s used to control body temperature, heart rate, and blood pressure. Proper hydration affects the health of your muscles, joints, heart, immune system, skin, and even your brain, and without it, your body begins to shut down. Even mild dehydration (less than 4 glasses of water a day) can affect your mood, memory, concentration, and reaction time.
The most common recommendation is to drink 6 to 8 (8-ounce) glasses of water a day. Over 47% of Americans do not drink enough water each day. Here are a few ways to tell if you need to drink more water.
The Signs of Dehydration
- Muscle cramps
- Dry mouth
- Low energy
- Dark yellow urine
- Less sweating than usual
Now that you know how to tell if you’re dehydrated, here are a few ways to boost your daily hydration.
- Carry a reusable water bottle. Carrying a water bottle during the day gives you a constant reminder to drink water, and you can refill your bottle as needed.
- Hydrate on a schedule. For example, drink water when you wake up, at every meal, and before you go to bed. Another easy routine is to drink some water at the beginning of every hour.
- Add some flavor. If you find it hard to drink water all day, try infusing your water with fruits or herbs. Try adding fresh citrus, cucumber slices, berries, mint, ginger, or lavender to your water and see what your taste buds love the most.
- Add a boost. Liven up your water with wholesome ingredients like herbal teas or honey. You can also use your daily hydration as an opportunity to mix in a nutritional boost. Add Triple Defense Boost for some extra immune support, Sustained Energy Boost* for a natural lift in energy, or Low Calorie Electrolyte Drink for extra hydration (and a great alternative to sports drinks.)*
- Enjoy a warm beverage. Warm beverages are not only comforting in winter; they also help you stay hydrated. So enjoy a homemade soup, herbal tea, or hot cider this season.
- Freeze it. Sometimes you need a chilled drink even in winter. Another way to get creative with your daily hydration is to freeze fruits like berries in ice cubes for a chilled infusion. BONUS TIP: Try these infused ice cube combinations: lavender + lemon, watermelon + lime, kiwi + orange, watermelon + strawberry, blackberry + blueberry + lime.
- Hydrate with food. While the easiest way to stay hydrated is to drink water directly, remember that certain foods contain water and can help you stay hydrated as well. Fruits and vegetables like oranges, grapefruit, pomelos, lemons, kumquats, spinach, tomatoes, bell peppers, celery, cauliflower, and broccoli all add to your daily hydration.
- Add hydration to your workout routine. Any exercise or physical activity is a great time to add hydration. Remember to drink water before, during, and after your workout.
Hydration for Kids
Children need to stay hydrated too. If it’s a challenge to get the kids to drink water, here are 10 kid-friendly ideas to try.
- Let them choose fun cups and water bottles that they’ll look forward to using.
- Freeze fruit in ice cubes and add it to their water. They can watch fruit emerge as it melts.
- Use ice cube trays with whimsical shapes.
- Make sure they always have water with them; they’ll drink more if it’s on hand.
- Infuse their water with slices of their favorite fruits.
- Have them fill a water tracker with fun stickers for each glass they drink.
- Make a water-drinking game for shows and movies. When certain things happen, everyone takes a sip.
- If they are feeling fatigued, ask them when they last drank water. This helps them connect hydration to how they feel.
- Let them choose a fun reusable straw.
- Be a good role model! When they see you drink water, they will copy you.
Not sure where to start with your hydration hacks? Try these recipes for some tasty, refreshing, and nutritious combinations that will help you up your daily water intake.
Fresh and Renew Detox Water
- 1 cucumber, sliced
- 1 lime, sliced
- 2 Tbsp mint
- 3 cups chilled water (filtered water, coconut water, or soda water)
Put all ingredients in a large jar or bottle. Let sit in the fridge for a few hours or overnight.
Digestive Harmony Elixir
- 1 cup spinach
- 1/2 cup pineapple
- 1 cup cucumber
- 1 thumb of ginger
- 1 Tbsp lemon juice
- 1 1/2 cups coconut water or plain water
- Blend spinach, cucumber, ginger, and pineapple (add a splash of water if your blender needs it). Pour into a glass.
- Add lemon juice and top with coconut water.
- Enjoy in the morning on an empty stomach for best results.
Immune-Supporting Water Infusion Ideas
Pick a combination below to infuse into your water for a little extra support for your immune health.*
- Orange + cinnamon sticks + clove buds
- Blueberry + lemon + cucumber
- Pear + raspberry + rosemary
- Lime + orange + lemon
- Blueberry + Triple Defense Boost + blackberry
Stay Hydrated This Winter
Whether you’re in hot or cold temperatures, keeping yourself hydrated is one of the best things you can do for your health. Keep these tips in mind and remember that your body only functions well when it’s properly hydrated.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.