Understanding your hydration needs in winter can be a challenge. When the weather is cold, you're naturally less thirsty, and a workout that would make you sweat in the summer wouldn’t trigger the same thirst response. This can lead to sneaky dehydration, so how can you prevent it? It starts with drinking regularly, eating foods high in water, and carrying a water bottle even when it's cold outside. Keep reading for more tips on how to stay healthily hydrated this winter.

Importance of hydration in cold weather

Hydration is important for staying and feeling healthy. When we drink enough water, our body can keep our temperature just right, circulate nutrients around the body, and remove waste. But when we don't drink enough water, we can feel tired, develop headaches, or have a hard time focusing.

Taking in oxygen requires constant moistening of our lungs since they rely on water to breathe. When we're dehydrated, our body produces histamines that close off the capillaries in our lungs to prevent water loss. While it keeps our fluid levels up, it makes breathing more difficult. Throw thicker winter sportswear into the mix, and our body has to work extra hard.

Hacks for staying hydrated in cold weather

It’s recommended to drink at least 8 glasses of water every day, regardless of the season. But in the winter, it’s even more important to stay hydrated as the cold, dry air can dehydrate you faster.

If you’re exercising, aim to drink 8 oz of fluids 20-30 minutes before starting and 7-10 oz every 20 minutes in between. But don't rely on thirst to remind you to drink, set a timer on your mobile instead. And even if you don't feel thirsty, your body needs those fluids to perform. Consider incorporating hydrating foods at lunchtime to increase your fluid intake, such as juicy fruits and veg.

Another hack is to wear plenty of layers. Focus on keeping extremities like your hands warm to avoid constricted blood vessels and decreased blood flow. Cold weather can cause "cold diuresis," where our body tries to preserve heat by producing more urine and increasing fluid loss. This can be prevented (and reduce fluid loss) by simply staying warm.

iPRO Hydrate: the ultimate winter hydration drink

Even in cold temperatures, electrolytes are lost through sweating and breathing (particularly sodium and chloride). Electrolytes are important for both performance and basic bodily functions, and a lack of these can impact power, strength, agility, and focus. Moreover, calcium and magnesium, essential for muscle health, are lost through sweating. But drinking a healthy hydration drink, like iPRO Hydrate, effectively replenishes your body for fast recovery and adaptation.

iPRO Hydrate is a healthy hydration drink infused with vitamins and a boost of carbohydrates to revitalise our bodies during the cold, dark months. Available in four delicious flavours (Berry Mix, Orange & Pineapple, Citrus Blend, and Mango), iPRO Hydrate is the ultimate winter hydration drink.

Don't forget to stay hydrated this winter. Visit iPRO.Run to try the iPRO Hydrate range today!