Why would dehydration turn into such a crucial factor in cold conditions?
The probability of dehydration is more rapid when you practice in cold weather and at higher altitudes. In these situations, the air you breathe in is drier, and your lungs have to work harder to warm it up. The tougher your body works, the extra you need to drink.
Dropping an extreme amount of body water is not usually a threat related to cold weather. The fact is, most people correlate dehydration with summer heating and humidity. But winter, too, can deplete the body of essential liquids for various reasons:
- In winter, we seem to go for longer intervals without water, not noticing that breathing cold and dry air leads to the body to lose a considerable amount of water.
- When we are sweating in cold weather, the sweat becomes vapor and isn’t right on our skin, so there is not the excessive sweating that serves as a visible sign for us to drink.
- In winter, people experience about 40% less thirsty, even if the body’s need for water is the same year round.
- Since we don’t think as intensely as well do in summer, we are less likely to hold a bottle of water during winters.
Dehydration is a hazard for the body. But most persons don’t understand the problems it presents to the heart.
People become dehydrated if they consume less than six to eight-ounce glasses of water daily. With much less blood volume the heart has to beat quicker to keep up. Why is it so essential to heart health that the body remains completely hydrated? The body is 70% water. It is important to keep that level of water to control metabolism and stay healthy.
If this level falls, the heart is lacking liquid, and it has to pump tougher to get the blood circulating and blood volume reduces. To protect itself the body guides blood flow to the body core and the organs. Consequently, the blood vessels in the extremities called the peripheral vessels to stiffen up.
There is a natural decline of water during the day from respiration and sweating. If you do the exercise of any kind, you require to drink a liter of liquid to keep a healthy proportion of water in the body.
To prevent dehydration in cold environments:
- Take liquids with you prior to leave the house.
- If you don’t feel like drinking water, drink a warm non-caffeinated drink, like hot tea to enable the body to stay hydrated.
- Don’t forget that a number of liquids dehydrate the body. These consist of alcohol, carbonated drinks, and caffeinated drinks.
- Check the color and amount of urine your body is generating. Your urine should be light yellow or clear. If it’s darker, drink more water.
- Understand yourself with other common symptoms of dehydration including fatigue, vertigo and easily annoyed.
Follow these tips to stay hydrated in winters:
Put on Layers
Sweat can lower your body temp. and push your heart to work harder to keep blood flow and body temp. Put on layers of clothing that will soak up the sweat.
Replace What You Lose
Water leaves the body by exhalation, sweating, and urination. You need to drink more liquids as much as you lose it.
Coordinate Your Drink to the Period of Your Task
If you are working out for up to 1 hour, you can rehydrate with water only. Even so, after an hour, include water and carbs. If you are doing an activity at higher altitudes, raise your liquid needs.
Hydrate With Room-Temperature Beverages
Chilly liquids are utilized quicker. Warmer or room temperature liquids, in contrast, are greater at maintaining internal temperature best. Select the latter when you are working out in cold temperatures.
Winter season fruits are great sources of water. Apples are 84% water and pears are 84% water. In addition, these fruits comprise vitamin C, which aids fight off the flu.
Eat Salty Foods and Soup
Foods that have salt will help you keep water. And the soup, with broth and vegetables, is hydrating. Some great winter options: tomato soup, butternut-squash bisque.
Drink Hot Chocolate
You have probably heard that chocolate milk is the best post-workout healing drink due to its 4:1 carbohydrates-to-protein ratio. Hot chocolate gives the same benefits with added warmth.
Limit Alcohol and Caffeine
Caffeine and alcohol have caused increased passing of urine. Conserve them for after cold weather exercise.
Drink Herbal Tea
As an alternative to coffee to stay warm winter, use herbal tea instead. The hot water will enable you to hydrated and the antioxidant properties in the herbs can avoid cell damage.
Potassium allows the transport of water throughout the body. Kale, Brussels sprouts, and sweet potatoes can get the potassium you need.