Do hydration needs change during the colder months?


With the warmer months behind us, we are now headed straight into the cold days of winter. Most people forget to carry around cool drinks to stay hydrated but should we be? Ever wonder if hydration needs change during the winter months?

 You’ve all heard the – Minimum of 8 glasses / 2 litres of water a day.  Well that can change drastically for every person.  Do you work in a climate controlled environment?  Do you work outdoors?  Do you spend the day fairly sedentary?   DO you exercise?

The total amount of liquid you take in for a day is a combination of beverages you drink as well as food you eat. About 75-80% of your water intake should come from beverages while the other 15-20% comes from foods like fruit and vegetables that also contribute water.

Our hydration needs don’t change much in the winter months. We certainly don’t need any less and we likely don’t need much more. In cold weather your body loses water the same way it does in warm weather, through sweating, breathing and urinating. It’s obvious that the summer months are warmer so we may sweat more, but we also wear less clothing and have air-conditioning which cools us down when we heat up. In the winter months, we usually wear extra layers of clothing and we sit in heated rooms which keeps our bodies slightly warmer throughout the entire day – whether we like it or not!

For those that exercise intensely, hydration needs do increase. Winter sports like skiing and snowboarding are equally as strenuous as summer activities and you have to increase your beverage intake if you partake in these. As I mentioned above, we also tend to wear layers of warm clothing when we exercise in the winter which causes our bodies to work hard (by sweating more) in order to cool you down.

We are all different and have different activity levels so the best real gauge of your own hydration status is your individual output. When you go to the bathroom, yellow urine means you need to drink more whereas clear or light yellow urine means you are well hydrated. Signs of dehydration are easy to identify so long as you catch them quickly and don’t let them turn into something more serious that could affect your ability to react appropriately and drink something. If you feel thirsty, have dry mouth, are light-headed, can’t focus well, feel tired or notice your skin is dry, then you need to drink more water.

Swap your iced beverages for hot ones this winter and stay hydrated so that you stay well!


How Much Water Should You Drink?

Water is essential to the human body, and makes up between 50 and 75 per cent of our bodies. We need

water for most of our metabolic processes, and as we cannot store water, we require a fresh supply every day.

Adult women require approximately 2.1 litres (8 cups) of water a day,

while men require a bit more at 2.6 litres (10 cups) a day.

Though your life style, the weather, medical conditions and physical activity can all effect the amount

of water your body needs to function at peak condition.

Benefits of drinking water:

Meeting your daily water requirements promotes cell growth and kidney health, aids in digestion, helps regulate body

temperature, cushions your joints and gives your skin a healthy glow. Quenching your thirst through drinking water can also

reduce your desire for other less healthy drinks such as soft drink or fruit juice, which both contain lots of sugar. Many people

drink their daily calories, so replacing these with water can also contribute to a healthy diet and weight loss.

How can you increase your water intake?

  • Carrying a drink bottle with you can remind you to drink water more regularly.
  • You can track your water intake by filling up your water bottles at the start of each day, and trying to drink the daily amount.
  • Try to develop the habit of sipping water frequently throughout the day.