Hydration Tips and Info You Must Know, Even During the Winter


Are you remembering to stay hydrated even as we transition into the colder months? Although dehydration is common in warmer months, it can still be a problem during the winter. It is important to stay hydrated all year long!

Why is sufficient hydration so important? It’s what’s keeping our bodies functioning! According to Frederick Health1, water’s role in the body includes:

●  Supplying nutrition throughout the body

●  Removing waste

●  Circulating blood

●  Maintaining body temperature

●  Aiding Digestion

●  Preventing Constipation

●  Cushioning Joints

●  Stabilizing Heartbeat

●  Protecting vital organs and tissues

Water is doing all the above and so much more for our bodies! Lack of water can lead to following symptoms1:

●  Muscle Cramps

●  Fatigue

●  Thirst

●  Loss in Appetite

●  Constipation

●  Lightheadedness

●  Kidney Stones

●  And More

We often forget to drink water and some of us don’t even enjoy drinking water. If you find it challenging to consume a sufficient amount of water every day, take a look at these hydration tips. These tips will help you reach your water goals!

1. Take water bottles with you wherever you go. If water is in your sight and easy to get to, you will more likely remember to drink it.

2. Add natural flavors such as cucumbers, lemon, or berries. Frozen berries can also work as ice cubes!

3. Create a drinking schedule. For example, you can decide to drink a small cup of water at the beginning of every hour. You could also try setting an alarm to remind you until you get used to it.

4. Eat your water! What does that mean? Here are fruits and vegetables that contain more than 90% water according to Sandra Bastin, Foods and Nutrition Specialist2: watermelon, cantaloupe, blueberries, strawberries, grapefruit, spinach, lettuce, cucumber, tomato, broccoli, cabbage, radish, eggplant, celery, zucchini, cauliflower, pepper.

5. Are you feeling hungry outside of your mealtimes? Try drinking water first, when you feel like having a snack. According to Erica Schnurbusch, dietitian nutritionist at Sentara RMH Medical Center3, dehydration can feel like hunger, and drinking water can help alleviate that fake hunger.

6. Not all liquids hydrate your body! According to Frederick Health1, drinks like coffee, soda, alcohol, lemonade, flavored milk, and sweet tea that contain sugar, sodium, caffeine, or other ingredients can, in fact, dehydrate you. If you choose to have some of these drinks, remember to drink even more water to make up for the lost water. Or replace them with water altogether for a healthier diet!



1. https://www.frederickhealth.org/News-Calendar/News/2019/June/10-Tips-for-Staying-Hydrated-During-the-Summer-H.aspx

2. https://www.rrtcadd.org/wp-content/uploads/2020/08/Water-Amounts-in-Fruits-and-Vegetables-Handout-Week-10.pdf

3. https://www.sentara.com/healthwellness/data/blogs/7-tips-for-staying-hydrated.aspx

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