Proper hydration in winter is just as important as it is in summer, although it’s easy to overlook since we tend to not be as thirsty when the weather is cold and we often opt for warmer drinks that are not necessarily as hydrating as water.
Here’s how we can stay well-hydrated during the colder months:
Drink plenty of water
Water is still the best choice for hydration. Aim to drink at least 8 glasses (about 1.5 to 2 litres) of filtered water a day. It can be helpful to use a reusable water bottle to keep track of your daily intake. Try keeping a bottle of water on your desk so that it’s easily accessible when you need it.
Some warm beverages also count as hydrating fluids. These include herbal teas, warm water with lemon, or hot water with a splash of honey. Coconut water is also a good option as it is high in electrolytes and is also hydrating.
Limit caffeinated and sugary beverages, as they can have diuretic effects and are more dehydrating. Alcohol can also dehydrate you, so if you drink, be sure to alternate with water or hydrating beverages.
Consume hydrating foods
Incorporate fruits and vegetables with high water content into your diet.
The following fruits have a high water content:
Watermelon: About 92% water, Strawberries: About 91% water, Cantaloupe: About 90% water, Oranges: About 86% water, Pineapple: About 86% water, Blueberries: About 85% water, Peaches: About 89% water, Apples: About 86% water, Grapefruit: About 88% water, Grapes: About 81% water
The following vegetables also contain a high water content:
Cucumber: About 95% water, Lettuce: About 96% water, Celery: About 95% water, Zucchini: About 94% water, Tomatoes: About 94% water, Bell Peppers: About 92% water, Radishes: About 95% water, Spinach: About 91% water, Cauliflower: About 92% water, Broccoli: About 90% water
Soups and broths have a high water content and provide warmth as well as nourishment so are good options to include throughout the year, not just in winter.
Monitor your urine
Keep an eye on the colour of your urine; pale yellow indicates proper hydration, while darker yellow suggests you need to drink more water.
Staying hydrated in winter is crucial for maintaining energy levels, supporting your immune system, and keeping your body functioning optimally.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 11 July 2024 to learn more. Listen to my next interview on Thursday at 7.45am.