Staying hydrated within the chilly

As temperatures dip, the obvious indicators of dehydration usually disappear. An skilled with Baylor Faculty of Drugs helps perceive the significance of staying hydrated in chilly climate and how you can determine when it is time to drink extra water.

“In chilly temperatures, the blood vessels in your extremities constrict to protect warmth and improve blood circulate to the core of your physique and your important organs,” stated Dr. Saundra Nguyen, assistant professor of Drugs at Baylor. “Due to these physiologic adjustments, your thirst response is decreased and chances are you’ll urinate extra usually, which may result in fluid loss and dehydration.”

Typically, it is suggested that males drink 3.7 liters (15.5 cups) of water per day and girls drink 2.7 liters (about 11.5 cups) per day. Chilly air and low humidity can also contribute to dehydration within the winter and there will be moisture loss with respiration chilly, dry air as effectively. Though individuals who partake in bodily exercise expertise a extra visceral thirst, the indicators of dehydration will be delicate.

“Sweating is commonly much less apparent throughout chilly climate, as a result of sweat evaporates extra quickly, so folks will be unaware of how a lot fluid they’re shedding, particularly throughout train,” Nguyen stated.

Nguyen stated that indicators of dehydration embrace:

• Headache
• Dry pores and skin and mouth, cracked lips
• Fatigue
• Dizziness and/or lightheadedness
• Issue concentrating
• Much less frequent urination and darker urine shade

To remain hydrated, Nguyen presents the following pointers:

• Jumpstart your day with a glass of water
• Maintain a reusable water bottle with you and monitor your fluid consumption all through the day
• Hydrate by consuming water-rich meals similar to cucumber, watermelon, berries, melons and tomatoes, as roughly one-fifth of your fluid consumption comes from meals
• If you’re sporting a number of layers of clothes to maintain heat, hydrate usually
• Humidifiers, in case you have one, might help retain moisture within the air throughout dry days