Hydration in Cold Weather

The winter season can bring many changes, from the activities we engage in to the foods and beverages we consume. One thing that is important in all seasons is proper hydration. As the temperatures begin to drop, we may not feel as though we need the same amount of fluids as we did in warmer weather. This perception can be due to less perspiration and decreased thirst. However, humans constantly lose fluids through respiration, sweat, and urination, even in cold weather.

Aside from feeling thirsty, there are other indicators that you may not be getting enough fluids. These include dark-colored urine, dry or chapped skin or lips, constipation, feeling faint or tired, low blood pressure, and a decreased appetite (Roth, 2019). If you are experiencing any of these symptoms, it may be time to increase your water consumption. If the symptoms are severe, consult a physician.

Proper nutrition and hydration are important to ensure our bodies can generate enough heat to maintain a healthy body temperature as well. Although it may not seem like a cold drink will help keep you warm, hydration is essential to the body's ability to prevent hypothermia. We can get fluid from a variety of healthy sources other than just a glass of water. Broth soups and fruits and vegetables are foods that can provide much-needed fluids to our bodies. Healthy choices of warm beverages include a glass of warm apple cider, warm low-fat or fat-free milk, or a mug of unsweetened hot herbal tea.

Our daily fluid needs are typically met by a combination of foods consumed and fluid intake. The foods one eats supply approximately 20% of our daily fluid needs, while the other 80% is met by liquids one drinks. The general recommendation for women is 11 cups of fluid per day and 16 cups for men (French & James, 2019). Fluid needs to increase by 1 to 3 cups per hour during physical activity based on the level of intensity. Older adults may need to be particularly careful to get adequate fluids due to their decreased sense of thirst and ability to concentrate urine.

Children's water needs increase with age. Children 4-8 years old should consume at least 7 cups of fluid per day (Ellis, 2021). 9 to 13-year-olds should consume 9 cups of fluid per day for girls and 10 cups for boys. Teen girls should consume at least 10 cups of fluid per day, and teen boys should consume at least 14 cups. Fluid requirements need to be increased if there is fluid loss from sports, fever, or a medical condition. As with adults, ensure these fluids are from healthy sources that are not high in added sugars. Sports drinks are only recommended after significant fluid loss from fever or vigorous exercise of more than an hour. Juice should be limited to no more than one cup per day. Keeping children hydrated even in the winter months will make those outdoor activities like sledding, building snowmen, and waiting for the school bus a little more enjoyable by increasing their ability to stay warm and keep their skin and lips maintaining moisture and prevent chapping.

Healthy individuals who regularly consume caffeinated beverages like tea and coffee can drink up to three cups per day (300 mg of caffeine) without significant side effects on hydration (Maughan & Griffin, 2003). Drinking moderate amounts of coffee can provide some health benefits (Klemm, 2020). It does supply the body with antioxidants and has been associated with a reduced risk of cardiovascular disease, type II diabetes, and Parkinson's disease. Caffeine can have a diuretic effect on people who do not regularly consume it, though the effect is not as significant in people who regularly consume caffeine. Children and adolescents, pregnant women, and the elderly should limit caffeine due to its stimulant properties.

Alcohol is a fluid that may be detrimental to overall hydration and increase a person's likelihood of suffering from hypothermia. Research has concluded that alcohol has been shown to interfere with a person's perception of cold and the initiation of a shiver response (Freund et al., 1994). The shiver response is activated as a defense mechanism of the body to generate heat and prevent hypothermia. Alcohol acts as a vasodilator which makes the skin feel warm, but it drops the temperature of vital organs and can reduce a person's core body temperature. For this reason, it is important to be mindful of the amount of alcohol we consume and its potential effects on our health during the winter months. Alcohol should not be counted as part of a person’s fluid intake (11-16 cups) for optimal health.

Whether one is outside working, hunting, or enjoying other outdoor activities, it is important that we stay warm and hydrated this season. When we are indoors, we may not notice how cold it is outside. We may also not notice that the dry air created by the heat increases our need for water to maintain sufficient moisture of our internal body systems as well as our skin. No matter where you spend your time this season, proper hydration may assist in staying warm and healthy.

References

Ellis, C. E. (2021). Water: How much do kids need? Academy of Nutrition and Dietetics.

French, K. A., & James, L. (2021). Water: Drink to Your Health. Penn State Extension.

Freund, B., O’brien, C., & Young, A. (1994). Alcohol ingestion and temperature regulation during cold exposure. Journal of Wildlife Medicine, 5(1), 88-98.

Klemm, S. (2020). Benefits of coffee Academy of Nutrition and Dietetics.

Maughan, R. J., & Griffin, J. (2003). Caffeine ingestion and fluid balance: A review. Journal of human nutrition and dietetics: the official journal of the British Dietetic Association.

Roth, P. (2019). Winter hydration. Michigan State University Extension.