Hydration concerns shouldn't stop when the temperature drops. In fact, dehydration can be just as common in the winter as in the summer.Here is how to stay hydrated during the cold weather.
1
The rules of hydration are essentially the same no matter the weather. Pay attention to the warning signs of dehydration and make sure to drink plenty of water. Keep a bottle of water handy, and drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
2
Monitor your urine, which should be light to clear. If you are taking supplements, expect your urine to darken in color for several hours after consumption.
3
Drink before, during and after exercise. Drink 1 to 2 cups of water at least one hour before the start of any exercise. Drink 4 to 8 oz. of fluid every 20 to 30 minutes during exercise. This is much harder to do when it's cold outside since you may not sweat profusely or feel particularly thirsty.
4
Drink water throughout the day and especially at every meal. If you are craving a hot chocolate or coffee to warm you up, pair it with a glass of water without ice. Tepid water won't make you feel too chilled and it's also easier for your body to absorb than a cold drink.
5
When exercising, pack water with you. Depending on your workout, you may need to carry water with you. If you're snow skiing or exercising outside, keep your water bottle or camel from freezing by insulating it or tucking it into your warmest layer of clothing.
6
Aim for a gallon of fluids every day, which includes liquids from vegetables, juices and soups.
thanks to the expert, Elizabeth Mcguire
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