Cooler weather brings cozy sweaters, warm drinks by the fire, and favorite winter sports, like skiing, snow-shoeing, and good old-fashioned sledding. But bundling up for the winter weather isn’t the only way you should protect your body. Proper hydration is essential to feeling your best.
We don’t often associate cold-weather exercise with dehydration. The cold weather can trick us into thinking we aren’t losing fluids as quickly as in hot temperatures because the body doesn’t feel as hot, and sweat evaporates more rapidly in cold air. But, dehydration is still a risk when playing in the snow, though for different reasons than summer exercise. Dryer conditions inside can also put you at risk of dehydration even without leaving the house.
Whether you’re planning to hit the slopes this season or enjoy a hot cocoa curled up inside, electrolyte drinks like DripDrop are essential to have on hand. This doctor-developed formula is precisely designed to hydrate you fast while tasting delicious.
Why Hydration Matters in Winter
Many people associate dehydration with summer because of higher temperatures and increased sweating. Dehydration occurs when the body loses more fluids than it takes in, typically through sweat and urination. Naturally, when the outdoor temperature rises, our bodies produce more sweat to stay cool.
Without the heat of summer, we tend to forget the threat of dehydration in cold winter weather. However, cold weather brings elevated risks of dehydration, and maintaining proper hydration is essential to help your body function. Thirst is typically a sure sign of dehydration, but cold weather diminishes the body’s thirst response. Referencing a urine color chart can help determine your body’s hydration level.
Common Causes of Winter Dehydration
Diminished Thirst Response
The body’s thirst response is diminished by up to 40% in cold weather, making it more difficult to identify when we’re dehydrated. When we’re cold, our blood vessels constrict to reduce blood flow to the skin and extremities, causing our hands to feel cold. Restricting blood flow to the hands and feet enables the body to conserve heat by drawing more blood to its core.
This reaction gives the body a false impression that because blood volume is high, the body must be well-hydrated. The body inaccurately believes it’s hydrated, so it does not initiate feelings of thirst or signal the kidneys to conserve water.
Cold Diuresis
Diuresis is a condition that causes an overproduction of urine. Exposure to cold weather can lead to increased urination, called cold diuresis. This is also a result of your blood vessels constricting to keep vital organs warm. This reaction tricks your body into thinking it's hydrated, so your kidneys continue to produce and pass urine as normal. Ordinarily, when dehydrated, the kidneys reduce urine production and conserve water.
Whether you’re exercising outside in the winter or simply sitting in the cold, it’s essential to continue drinking fluids, preferably an electrolyte drink that replenishes vital vitamins and minerals while replacing lost fluids.
Respiratory Fluid Loss
We’ve all marveled at the puff of vapor that escapes your mouth when you can see your breath in cold weather. This water vapor is released because the colder, drier air in the winter requires the body to warm and add humidity to your breath before it reaches the lungs. The colder the temperature, the more water vapor your body will produce and the more fluid loss you’ll experience. Exercising outside makes you likely to experience respiratory fluid loss because of an increased breathing rate.
When temperatures are cold enough to see your breath, always make sure you are hydrating regularly outside. Once dehydrated, you need to replace more than just fluids; electrolytes are essential to your body’s most important functions. DripDrop uses a precise ratio that allows your body to absorb fluids and electrolytes more quickly. It also includes vital electrolytes such as zinc, potassium, and magnesium.
Dry Conditions
Cold weather causes dehydration outside and inside the home. When it’s cold outside, the air is often less humid and more dry, which removes moisture from your body. When the temperature drops outside, we tend to crank up the heat in the house. Indoor heaters also release dry air, which removes moisture from skin and mucous membranes in our noses, throats, and eyes. This type of fluid loss can lead to winter dehydration even when inside.
Unexpected Sweat Loss
Several factors lead to sweat loss in cold weather. Many people don't expect to sweat when they're outside in the winter, which can lead to dehydration. However, the dry, cool air that causes respiratory fluid loss also causes sweat to evaporate more quickly. This makes you feel less sweaty, reducing signals that you may be dehydrated.
Despite the cooler temperatures, physical activity can still produce significant perspiration, particularly when wearing heavy, insulating layers of clothing. These layers trap heat and increase the body's effort to regulate its temperature, producing more sweat. However, because cold air wicks moisture away quickly, you might not feel as sweaty as you would in summer. This hidden fluid loss contributes to dehydration risks, especially during prolonged outdoor activities.
Signs of Dehydration in Cold Weather
You should familiarize yourself with signs of dehydration for any time of the year, but in the winter, a few symptoms are more prevalent than others, including:
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Dry throat or mouth
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Cracked, dry lips
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Frequent urination and darker yellow urine
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Dry or flaky skin
Other year-round signs of dehydration include:
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Fatigue
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Muscle cramps
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Thirst
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Dizziness
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Headaches
Tips For Staying Hydrated in the Winter
Dehydration and cold weather go hand in hand even though many people associate dehydration with hot summer temperatures. Here are vital tips to help you avoid dehydration this winter.
Drink Water Regularly
You should follow this hydration tip year-round. When you’re sipping water all day, you’re unlikely to become dehydrated. Carrying a reusable water bottle is a helpful physical reminder to drink water throughout the day. Avoid consuming large amounts of water in a short period of time. Instead, aim to drink small to moderate amounts of water many times. If you have trouble remembering to drink water, you can set regular reminders on your phone to encourage you to sip.
However, water alone isn’t enough to support essential bodily functions like muscle contractions, nerve function, fluid balance, and more. Electrolytes are necessary to carry out these tasks. Add DripDrop to your water to reap the benefits of an electrolyte drink while hydrating and enjoying a delicious beverage.
Enjoy Warm, Hydrating Drinks
Curling up with a good book or movie, a cozy blanket, and a warm drink is one of the best ways to spend a winter night. If you spend a lot of time indoors during cold weather, you’re likely exposed to dry air from the heating system in your house. This dry air can lead to dehydration, so be sure to drink lots of water. But if you’re craving something warm, you can integrate other hydrating drinks like tea into your routine. Tea can have hydrating benefits, though it’s not as hydrating as an electrolyte drink, so be sure you’re also consuming plenty of water and electrolytes.
Strategically Layer Clothing
Heavy jackets, long underwear, and other warm clothing help your body conserve heat. However, exercising in the cold can actually cause you to sweat more if you're wearing heavy clothing. You want to find a balance between keeping yourself warm without overheating.
The best way to dress for outdoor activities in the winter is by layering clothing of different materials and thicknesses. For example, lightweight polyester and moisture-wicking fabrics should be worn against your body to help sweat evaporate. Heavier, insulating fabrics such as wool should be worn as a second layer, and a light third layer should shield you from wind and rain.
Breathable fabrics will prevent sweat from accumulating, and multiple layers allow you the option to take a layer off if you begin to feel too hot.
Use a Humidifier Inside
If you frequently wake up with a dry throat or experience dry mouth and nose during the day inside your home, it may result from running the heat during the winter. Invest in a humidifier to add moisture to the air, making it easier to stay hydrated.
Don’t Let Cold Weather Cause Dehydration
‘Tis the season to stay hydrated! This winter, you can rely on DripDrop to keep you hydrated all season long. Whether you spend time outside in the cold temps or snuggled up in the warm house, we’re all susceptible to dehydration in the cold months.
When you need to replenish fluids and electrolytes, DripDrop is there to help. Its doctor-developed formula uses a precise ratio to unlock a hydration shortcut, allowing your body to absorb water and electrolytes faster. With convenient on-the-go packaging, you can bring DripDrop with you on all your winter adventures or when working outside in the cold temperatures.
