Baby, it’s cold outside… stay hydrated!


When it is super cold outside, it’s easy to become dehydrated. We don’t feel thirsty due to physiological changes that alter the thirst trigger, and we lose a lot of fluid from our lungs and skin because the air is so dry.

Three suggestions to keep you from getting dehydrated:

  1. Start your day with a glass of water. Literally just get out of bed, go to the kitchen and drink a glass of water (a regular glass will hold 12 – 16 ounces of fluid). It’ll get you on the right path to hydration for the day. I get 20 ounces in the morning with a big mug of plain water followed by a big mug of hot water with juice from half of a lemon.
  2. Aim for drinking at least half (in ounces) of your body weight (in pounds). If you weigh 150 pounds, your target is 75 or more ounces of fluid every day.  You may have to count the ounces for a couple of days, but then you’ll know what habits you need to keep throughout the winter to stay hydrated. For reference, a mug is usually 8 – 10 ounces and a glass is usually 12 – 16 ounces.  Water, broth, juice, milk, coffee or tea all count towards your fluid needs. However, this doesn’t give a free license for drinking a bunch of calorie-laden beverages; it’s just to let you know that they all count.
  3. Give yourself some options for low calorie beverages that you enjoy drinking in the winter. Great options include teas (herbal and green), black coffee (if you aren’t sensitive to it), plain broth, and hot “fruit water” (lemon, lime, or cranberry are all good options).

I personally love tea and have a pretty big and varied collection on hand at all times. This allows me to alter the taste based on my mood and each gives me different benefits… from the antioxidant power of green tea to the antimicrobial properties of goldenseal tea.

Note: If you are sensitive to caffeine, stay away from caffeinated teas and coffee in the afternoon.


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