When the weather cools down so many of our habits change. We tend to spend more time inside, we eat differently, and often the last thing we think about is drinking water and keeping our bodies hydrated. This has an impact on our health and overall wellness. Learn the top 10 practical tips for staying hydrated during Winter.
WHY WE NEED TO STAY HYDRATED DURING WINTER
Dehydration happens in both Summer and Winter. But in Winter, the signs of dehydration can be more difficult to recognise. We tend to sweat less and our body temperature feels cooler, so we don’t tend to drink as much water. When we feel cold, we forget to sip on that bottle of water or replace it with a nice hot coffee. In fact, studies show that we are 40% less thirsty in Winter.
In addition to drinking less water we tend to spend more time in drier/less humid environments. We may be inside a room with the heat on allowing heat to be drawn out from our skin and bodies without us realising. Or layers of warm clothes absorb sweat from our bodies.
Weight Loss and Dehydration on a Low Carb Diet
Staying hydrated is important for the body and mind to function well. But if you are on a low carb or ketogenic diet, it is even more important to stay hydrated. Water helps curb cravings and regulates our appetite. It also supports the kidneys in getting rid of toxins from our bodies. Lastly, it helps us burn fat faster.
Eating Keto changes the way we process and store water and electrolytes. Carbohydrates play an important part in holding water and sodium in our bodies. And when we restrict carbs, one of the first things that changes is our bodies ability to store water and electrolytes. Therefore, if you’re on a ketogenic diet, you need to increase your water and electrolyte intake.
So here are 10 effective ways to stay hydrated in Winter:
1. Set a Water Goal and Write it Down
When you have a goal in mind, it’s easier to stay motivated and focused. Visualise it and write it down. Think about how your body will look and feel when it is hydrated. Write down your water goal and place it somewhere you can see it. Good places might be on your water bottle, the screensaver on your phone/computer, or even on the back of the toilet door:) Download my FREE CHEAT SHEET for increasing your water intake here.
Use apps to help keep you on track. There are many apps you can use to help keep you on track with hydration. I recommend Waterlogged (Apple/Android), Plant Nanny (Apple/Android) and WaterMinder (for Apple Watch). Apps can remind you to drink water continuously throughout the day and even record daily or monthly amounts.
2. Always have Water with You
In Summer we tend to bring a water bottle with us to most places. But as the weather cools down, we forget to bring our water bottles. So make it a priority to bring your water bottle with you everywhere. Opt for a shatterproof glass bottle where possible. Glass is more sustainable and it is free from chemicals and additives that are routinely used in plastic bottles. Water is absorbed more easily with small sips than larger amounts.
3. Set up a water drinking station
Fill up a jug or pitcher with water and keep it at your desk at work or in a key place in your home. A designated drinking station can be a constant reminder to drink water.
I like to keep a large jug of water on my kitchen bench at home. It helps me to remember to drink water whenever I wake up in the morning and whenever I feel hungry. Often we mistake hunger for dehydration.
4. Match your Hydration Levels to Your Activity
It goes without saying that we need to hydrate before, during and after exercise. If you are exercising for longer periods or at higher intensity, you will need to increase your water intake during and after. A good guide is to have half a cup of water for every 15 minutes of physical activity. If you’re following a low carb diet, it is also a good idea to replenish electrolytes during and after physical activity. You can supplement with a clean electrolyte powder or tablets. Make sure it’s not loaded with artificial sugars or chemicals which can kick you out of ketosis.
5. Eat Water-Rich Foods to increase Hydration
Did you know that many fruits and vegetables contain water? In fact 20% of a person’s water intake can come from food. Eat low carb fruits and vegetables such as celery, berries, cucumber, broccoli, green cabbage, cauliflower, eggplant and spinach. These will all help increase your fluid intake and increase electrolytes as well.
Consuming home-made soups and bone broths will also increase hydration and electrolytes. Try adding in extra vegetables to keto curries or stir-fry’s. If your looking for inspiration, you can try my heart warming Keto Indian Curry for adding extra vegies in Winter.
6. Limit Caffeine and Alcohol
Caffeinated beverages and alcohol have a diuretic effect which means they make us go to the toilet more. One way you can stay more hydrated in Winter is by reducing caffeinated drinks, especially in the afternoon and before bed time. Instead opt for non-caffeinated beverages such as herbal teas or flavoured water. Try swapping your usual alcoholic beverage for a mocktail or sugar free Seltzer.
Mineral water has the added benefit of naturally occurring minerals which can include magnesium, sodium and calcium. In addition, bicarbonate, chloride, potassium and sodium electrolytes in mineral water can prevent dehydration and ensure water absorption. So stay hydrated during the colder months by adding mineral water and boost electrolytes!
7. Stay hydrated during Winter by drinking Hot Chocolate
Hot chocolate is a great way to add to your fluid intake in Winter. If you’re following a low carb diet, you can use plant based milks which are often water-based. As an added bonus, the temperature of the hot chocolate will increase your body temperature and the chocolate will provide you with an antioxidant boost! Yum! Add in MCT oil or a keto creamer for an extra energy boost. A delicious low carb hot chocolate recipe is included in my FREE WINTER HYDRATION CHEAT SHEET HERE.
8. Layer Your Clothing and Lock in Moisture
When the weather cools down try to wear layers of breathable fabrics. Cold air zaps the moisture from your skin so you need a barrier to prevent moisture loss. But be careful, wearing too many layers can cause excessive perspiration, causing even more fluid loss without realising.
Keep your skin hydrated by exfoliating, moisturizing, using lip balm and wearing sunscreen. Not only will your skin look and feel amazing, but it will be protected from the harsh Winter elements.
Tip: Try to avoid hot and long showers. Long exposure to hot water can strip the skin of it’s natural oil barrier, robbing you of the fats and proteins that keep skin healthy.
9. WARM UP YOUR DRINKS
One of the biggest hurdles many people face in Winter is the fact that drinking cold water can make them feel colder. So warm up your water. I often carry a coffee cup with me in the mornings filled with warm water. I sip on it slowly for hydration and the warmth of the water keeps my hands warm.
10. Stay hydrated during winter by humidifying YOUR ROOM
Winter means we spend a lot more time inside with heaters going which suck out the moisture from the air. The reduced moisture in the air means our skin dries out quicker and also leads to dehydration. Here are two ways you can increase the humidity in your house or office:
- Buy a Humidifier. Humidifiers can be particularly effective for treating dryness of the skin, nose, throat, and lips. They can also ease some of the symptoms caused by the flu or common cold, especially with the use of essential oils.
- Grow Indoor Plants. Plants can help keep your house humid if you spray them with water (in addition to watering them) one or more times a day. Naturally growing indoor plants include the Snake Plant, Devils Ivy and Peace plant. In addition, indoor plants can help filter out the air in your home and increase oxygen!
