It’s easy to forget to hydrate when working out during the winter months. You likely aren’t sweating as much, especially if you exercise outdoors, and you’re more focused on staying warm than cooling off.

But dehydration is just as serious an issue in the cold as it is in the heat. It can lead to major problems, such as seizures and kidney failure. To prevent accidentally becoming dehydrated, check out these four tips for staying hydrated during the colder months.

Sip Without Sweat

It’s true that your body loses fluid through sweat, but this can also happen as you breathe during a workout, especially if you’re sucking in dry, cold air on an outside run in the winter.
Additionally, our bodies don’t register thirst as easily when they’re cold, so it’s harder to tell when you need to up your water intake. To play it safe, consider setting a timer for every 30 minutes or so during a winter workout to remind yourself to take a few gulps.

Doctor Your Diet

Drinks aren’t the only way to hydrate your body. A big part of keeping yourself hydrated regularly is by adjusting your diet to include more water-rich foods. A few examples are:

• Eggplant
• Grapefruit
• Pineapple
• Watermelon
• Cucumber
• Strawberries
• Yogurt
• Tomatoes.

Incorporate foods like these into your daily diet, and you’re less likely to become seriously dehydrated during a winter workout.

Root For Room Temperature

Hydrating helps keep your internal temperature at an optimal level. But because your body absorbs cold liquids quickly, this effect is short-lived. Even though a cold drink may be more refreshing, your body will respond better if you opt for room temperature when exercising in cold weather.

Acknowledge Activity And Altitude

The intensity of your activity and the altitude at which you exercise both affect the ability for your body to retain necessary fluid. As far as intensity goes, a good rule of thumb is to incorporate electrolytes and carbohydrates into your rehydration method if you’re working out for longer than an hour. Otherwise, plain water is sufficient.

For higher altitudes sports, keep in mind that you’ll need to hydrate even more than you would if doing the same activity at a lower altitude.  

At Ralph Roberts Personal Training, we cater your exercise program to your body’s specific needs, guiding you on how much water intake is required to keep you safely hydrated. When you’re ready to take your fitness regimen to the next level, give me a call.