Tips for Staying Hydrated in Winter
A good way to check for dehydration, says Stella Volpe, PhD, RDN, a professor and the department head of human nutrition, foods, and exercise at Virginia Tech in Blacksburg is to do the pee test. If your urine is pale yellow, it’s healthy. “That’s a measure that anyone can use at any time of the year to test their hydration status,” she says.
“Even if you’re spending much of the day sitting at home or in the office to escape the cold, you still need to hydrate,” says Dr. Volpe.
Here are some useful tips for staying on top of your winter hydration.
1. Grab a Portable Water Bottle or Keep a Pitcher Nearby
Take your water bottle everywhere you go, and if you’re at home working or in the office, fill up a pitcher of water and keep it on your desk. It will serve as a reminder to keep sipping and filling up your glass, says Antonucci.
2. Drink Tea or Hot Water
3. Infuse Your Water With Flavor
Drop pieces of fruit, like diced apples, in plain water. If you really want to get creative, says Volpe, brew water with an unsweetened iced tea bag and add pieces of fruit.
4. Eat Water-Rich Foods
“It’s the totality of water from fluids and food that counts toward hydration,” says Volpe. Fruit and vegetables generally supply water (such as celery, tomatoes, and watermelon, she says), but other foods like hot soups will also help your body meet its needs, and can be especially satisfying when those outdoor temperatures start to drop.
5. Practice the 1:1 Rule
That is, for every non-water drink, pair with a glass of water. In the morning Antonucci will fill a large mug with coffee and another large mug with water. At lunch, it’s another large mug with water, plus a mug of a beverage like seltzer or herbal tea.
6. Trade Booze for a Hydrating Mocktail at Happy Hour
Try swapping dehydrating alcohol for a DIY mocktail. You can mix flavored, no-added-sugar seltzer water with a few raspberries or slices of lime for an easy, healthy drink.
