Winter is going to mess with your hydration, but we have got you covered…

Repeat after us: Hydration is not just a summer problem.  

When it's 25 degrees and you're sweating through your T-shirt, remembering to drink water makes obvious sense. When it's four degrees, you're wearing three layers and spending most of the day indoors, a giant bottle of water can feel considerably less urgent. You might even find yourself going hours without thinking about it. 

Unfortunately, your body doesn't stop needing fluids just because the weather has stopped being sweaty. In fact, winter comes with a few surprisingly good ways to lose water without really noticing. Cold weather can suppress your thirst response, meaning you may not feel as thirsty as you would in warmer conditions. Then, cold air is generally drier, and every breath you take involves warming and humidifying that air before it reaches your lungs. Some of that water leaves your body when you breathe out. 

Then there is cold-induced diuresis, which is the slightly scientific way of explaining why you might suddenly need the toilet when you're freezing. When your body gets cold, blood vessels near the skin constrict, shifting more blood towards your core. This can encourage your kidneys to remove some of the extra fluid. 

None of this means you should panic about dehydration every time the temperature drops. For most people, everyday hydration is still fairly straightforward: drink regularly, eat normally, and pay attention to your body's signals. But the calculation can change when you exercise. 

A cold run can feel completely different from a summer one. You're unlikely to notice sweat evaporating from your skin in quite the same way, particularly when you're wearing layers, but you can still lose a significant amount of fluid. If you're running, skiing, hiking, or spending hours exercising outside, the combination of sweat, respiration and cold-induced fluid shifts can add up. 

Electrolytes are a good way to replace that loss of fluid, with minerals including sodium, potassium and magnesium that help regulate fluid balance and support normal muscle and nerve function. They're particularly relevant when you're losing substantial amounts of fluid and sodium through sweat, which is why they're commonly used during longer or more intense exercise. 

Winter, whether you’re exercising or not, can make the cues for knowing how and when to hydrate considerably more complicated. So rather than waiting until you're desperate for a drink, it makes sense to build a few easy habits into your winter routine, especially on days when you're exercising or spending lots of time outside. Here, balance has compiled a handy guide to staying hydrated this winter…  

1. Don't wait until you're thirsty 

Thirst isn't always the most obvious signal in cold weather. Keep a drink nearby and make regular drinking part of your routine rather than waiting for the familiar summer feeling of desperately needing water. 

2. Remember that hot drinks count 

Tea, coffee, matcha, and herbal drinks all contribute to your fluid intake. You don't need to choose between hydration and your winter personality. Cough cough, pumpkin spice. 

3. Pay attention when you're exercising 

Don't assume that because you're not visibly sweating, you're not losing fluid. Longer or harder sessions, especially outdoors, increase your fluid requirements. 

4. Consider electrolytes for longer sessions 

If you're exercising for a prolonged period or sweating heavily, electrolytes can help replace sodium and other minerals lost through sweat.  

5. Eat your water 

Fruit, vegetables, winter soups, and other foods contain water too. Hydration doesn't have to come entirely from a bottle. 

6. Don't forget the layers 

Getting too hot during winter exercise can increase sweating without you necessarily noticing. Dress for the activity rather than the temperature you're standing in before you start. 

7. Make hydration part of your routine 

A glass of water when you wake up, something to drink with meals, and a bottle at your desk is the best way to hydrate. Don’t let that cold weather stop you from thinking your body doesn’t need water!