Winter may feel less sweaty, but staying hydrated is just as important as staying cozy! From sipping warm teas to enjoying hydrating soups, keeping your body fueled with fluids is key to energy and wellness during the colder months.

Several factors contribute to dehydration in cold weather, including warmer indoor temperatures, cold air and less water consumption. In the wintertime, colder weather affects the body’s ability to detect thirst, so it’s easier for dehydration to sneak up on you. A person’s thirst response diminishes up to 40% in cold weather. Blood vessels constrict to prevent blood from flowing freely to the extremities. Directing that blood flow to the body’s core to protect vital organs tricks the body into thinking it’s properly hydrated. Therefore, people often drink less water, thus increasing the risk of dehydration.

If you are not getting enough water, your body will tell you. You may feel thirsty or have a dry mouth, be unable to focus, or feel lightheaded or tired. Are your lips chapped or your skin dry? Is your urine dark? These are also indicators that you need more water.

Proper nutrition and hydration are important to ensure our bodies can generate enough heat to maintain a healthy body temperature as well. Proper hydration helps your body flush out toxins and supports a strong immune system during cold and flu season.

1. Drink a tall glass of water upon waking up and especially before you reach for that cup of coffee!
2. Choose warm drinks like herbal teas or lemon water.
3. Add hydrating soups and broths to your meals.
4. Snack on water-rich foods like cucumbers, oranges, and berries which also provide valuable vitamins and nutrients.
5. Keep a water bottle handy for easy sips throughout the day.
6. Balance dehydrating drinks (like coffee) with extra water.
7. Skip sweetened beverages. If it’s tough to go without sugary drinks altogether, try making one from scratch.