How to stay hydrated year-round

Ivory Lira, RDN - Registered Dietitian Nutritionist

Staying hydrated in the summer can be tricky in hot and humid conditions, especially when exercising. But hydration should be a goal year-round.

Why hydration is important

Water is essential to health as it helps in many different body functions, brings nutrients to cells, lubricates joints, protects organs, removes waste, and helps with controlling body temperature. You may have increased fluid needs if:

You are a heavy sweater
You use certain medications, like diuretics
You have certain medical conditions, like diabetes or heart disease
You have a bigger body size
You are fit (fit people tend to start sweating earlier in exercise)
You are doing intense or prolonged exercise
You are active in hot or humid conditions

Thirst may not be the best indication that you need to drink, as it often means that you are already behind in your fluid needs. It is also normal to feel less thirsty in cold weather.

Sweat and dehydration

When you exercise or spend time outside in hot and humid conditions, your body sweats to help maintain optimal temperature. As sweat evaporates from your skin, it removes heat from your body, but you’re also losing body fluid and salt.

Dehydration can occur if your body loses too much water through sweat and urine. This can cause headaches, dizziness, brain fog, delayed reaction times, dry or cracked lips, muscle cramps, and dark-colored urine. Experiencing these symptoms is a sign that you may need to increase your fluid intake.

Drinking fluids before, during, and after exercise is critical for staying hydrated and performing at your best. Dehydration can increase the risk of heat stroke and decrease performance levels. The more you sweat, the more fluids you need to drink, but monitoring sweat levels can be challenging in winter. Even when not sweating, you are still losing fluids through your skin.

What to drink to stay hydrated

Drinking water is the most basic way to stay hydrated. Some people get bored with plain water, so drinking sparkling water, adding fruit to water, or choosing sugar-free flavored water can be just as hydrating. If you are exercising for an hour or more, drinking a sports drink may help to replenish both fluids and electrolytes. Be mindful that sports drinks can be high in sugar, so consume them only when necessary or choose sugar-free options, depending on your nutrition needs.

Tips for staying hydrated:

Have a plan - Divide your total fluid goals into smaller servings spread throughout the day. For example, if you are trying to drink 90 ounces per day, and are awake for 15 hours, try to drink 6 ounces every hour. If you are exercising for more than 60 minutes, start drinking within the first 15-20 minutes and drink something every 15-20 minutes after.
Carry a water bottle - keeping water with you at all times makes it easier to drink often throughout the day.
Eat foods high in water - not all fluid intake needs to come from liquids. Foods high in water include watermelon, strawberries, broth-based soup, tomatoes, and cucumbers.
Avoid excess caffeine, as it can be a natural diuretic. Aim to drink an extra glass of water for each caffeinated beverage.
Choose mocktails - alcohol should not be counted towards fluid intake and can interfere with your perception of cold.

Whatever your beverage of choice, staying hydrated is the best way to help your body feel and perform at its best.