H2O – Are You Getting Enough in Winter

By Team eLifestyle Fitness and Lifestyle Expert Robb Armstrong

In last week’s Fit Tip we gave you some top techniques to help refocus on your winter fitness program.

This week we share the great importance your water intake has on staying hydrated even during the winter season.

Just as the temperature during summer months creates the need for proper hydration, winter also has its unique demands. Here's what you need to know to protect yourself …

Hydration: Did you know?
It’s a fact that our bodies are comprised of 60% water. Despite all of the daily physical and biological processes at work just to keep our bodies performing their basic duties, most of us still aren’t aware that proper hydration plays a key role in those processes.

Although unknown to most of us, we lose about ten 250ml cups or 2.5 litres of water each day just to cover the basic demands of normal body processes. And that doesn't include what is lost through various types of physical activity!

As a result, the average person requires roughly ten 250ml cups of water per day just to recoup that loss and preserve normal hydration levels in the body.

When You Need More Water
There are different factors that can increase your individual fluid requirements. Some include:

• Physical activity
• High weather temperatures
• Low humidity
• High altitude
• High fibre diets
• Increased caffeine and alcohol consumption

Signs and Symptoms of Dehydration
It’s extremely important to be aware of certain indications that point to dehydration. As early indicators, these signs and symptoms can have an impact on how you protect yourself or your loved ones.

For the average person during exercise/heat stress, thirst is probably not perceived until an individual has already unknowingly incurred a water deficit of approximately 2% of their body weight. Experts tell us that a loss of 10% is considered serious while a 20% loss is life threatening.

Some early symptoms of dehydration are: headaches, fatigue, loss of appetite, flushed skin, light-headedness, dry mouth and eyes, and dark urine with a strong odor.

Winter Hydration
Most of us relate hydration problems exclusively to the heat of the summer months, not realizing that in some parts of the country the winter air can be drier than most deserts!

If you think about it, in the summer we turn on our dehumidifier and in the winter we plug in our humidifier. Why? Because the air is drier than in the summer and we need to add more moisture.

Most of us can recall waking up in the morning or even during the night with a dry mouth. And we satisfy that dryness with a glass of water because we recognize that it’s a telltale sign we are dehydrated. Therefore, being mindful of our body’s need for water during the winter is also very important.

5 Tips to Help Increase Water Intake

• Carry a refillable water bottle everywhere you go
• Keep track of your intake by writing it down
• Drink water at every meal
• Drink water during exercise and every sporting event
• Drink water prior to your morning java

Up Next … Incredible winter fitness special from eLifestyle! Get it next week!

Note: Check back every week for more helpful health and fitness tips from eLifestyle's Fit Tips by Robb!