Staying Hydrated in Cold Climates

By Dr. Marion Clement, Naturopathic Doctor at Natural Health Center

It’s common for people to be concerned about dehydration in hot climates. There is obvious loss of body fluids from increased sweating. However, did you know that body fluid losses in cold climates can be just as high as in hot climates? This is due in part to burning extra energy to stay warm and through water loss in breathing the cold, dry air. 

Every part of your body needs water

On average, water makes up 60% of our body weight. Every part of your body needs water to do its job. We need water to transport nutrients, move hormones and circulate oxygen. We need water to remove waste both from our bladder and bowels. We need water to cushion our joints. We need water to keep our body temperature regular. 

Water comes into our bodies from the food we eat and the beverages we drink. Water leaves our bodies in urine, stool, breath and sweat. When we take in less water than what goes out, we risk dehydration, which at minimal levels can make us feel tired or experience brain fog.

Signs of dehydration

You can have mild, moderate or severe dehydration, depending on how much fluid is missing from your body. Signs of mild or moderate dehydration include:

·      Being thirsty

·      Dry or sticky moth

·      Not urinating regularly

·      Dark yellow urine

·      Dry skin

·      Headache

·      Muscle cramps

Symptoms of severe dehydration include:

·      Not urinating

·      Dizziness

·      Rapid heartbeat or breathing

·      Sunken eyes

·      Sleepiness

·      Low energy

·      Confusion

·      Irritability

·      Fainting

Dehydration can become a medical emergency.

How much water do you need?

So, how much water is needed on a day-to-day basis? It depends on a few factors, such as:

·      Activity level

·      Health status

·      How cold (or warm) it is outside

·      What your daily diet looks like

On average, adult men need to drink 3 liters of fluid and adult women need to drink 2.2 liters of fluid. You will know that you’re staying well hydrated if you rarely feel thirsty and you’re urinating about every 2 to 3 hours during the day. 

Tips to help you drink more water

For some people, drinking enough water is easy and enjoyable. Other people will need to make more of an effort to make sure they are consuming enough water each day. Here are a few tips to help you stay hydrated:

·      Set a daily goal. Fill a pitcher or water bottle with your optimal daily water intake and drink it throughout the day.

·      Carry a reusable water bottle with you and refill it throughout the day.

·      Set reminders on your phone or computer, or post sticky notes in places you will see them.

·      Replace other drinks with water. When you go to the fridge for a drink, make the conscious decision to have a glass of water instead. When you eat out, order water instead of another beverage. (You’ll save money this way, too!)

·      Drink a glass of water before each meal. This will also help you eat less, if weight management is a goal, as it will help you feel fuller.

·      Start and end your day with a glass of water. This is a great habit that will help you reach your water intake goals.

·      Get a water filter. If you don’t like the taste of your water, or are concerned about water quality, consider purchasing a water filter. There are many options and price points to fit your needs.

·      Flavor your water to make drinking more interesting and tasty. Lemon, lime, mint and cucumber are popular options.

If you have questions about your specific water needs, please discuss it with your provider at your next visit to Natural Health Center, or contact us today to schedule an appointment.

About Dr. Marion Clement, Naturopathic Doctor at Natural Health Center

Dr. Marion Clement is a naturopathic doctor in general family medicine who enjoys caring for patients of all ages. She treats patients will all health complaints, both acute and chronic, and especially likes working with children, women’s health, and preventative medicine so that small problems stay small. Learn more about Dr. Clement and her approach, or contact us to schedule an appointment.

Source: National Academies of Science, Engineering, and Medicine Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. 2005