When winter arrives, you must drink plenty of water throughout the season. Hydration is a huge concern since the chance of dehydration escalates when you play sports in cold weather at increased altitudes.
At elevated altitudes, the air is much drier, so your lungs must work harder to warm the air. So, to protect yourself on cold winter days, consider implementing a few hydration procedures.
Wear Layers
By wearing layered clothing, your body temperature will increase, which will make you sweat. By sweating, your heart must work harder to maintain a proper body temperature and blood flow.
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Choose a Drink that Matches the Duration of the Sport or Exercise
If you plan to workout for an hour, you can stay hydrated by only drinking water. However, once an hour as passed, you will need a beverage that has carbohydrates and electrolytes.
Drink Room-Temperature Beverages
When cold beverages are consumed during the winter, they are absorbed quite quickly. Room-temperature drinks, however, are better because they keep your body’s internal temperature optimal.
Eat Fruits
Winter fruits provide efficient hydration since they are packed with water. For example, pears contain 84-percent water. In addition, pears provide vitamin C, which fights off flu symptoms.
Eat Soup and Salty Snacks
Because soups contain rich broths and veggies, they can help you stay hydrated. Salty snacks are helpful because salt makes you retain water.
Winter Dehydration – Understanding the Symptoms
There are common signs that mean that you are dehydrated. If you are experiencing any of the symptoms, consume more water or visit a doctor.
Bad Breath
When you are dehydrated, your mouth cannot make enough saliva. Without saliva, bacteria will grow in your mouth. This leads to chronic dehydration, which causes bad breath.
Dry Skin
There are several stages of dehydration. As you go through the stages, your blood flow levels will decrease. As a result, your skin will become quite dry. In some cases, if your skin is not evaporating properly, you may notice flushing of the skin.
Muscle Aches
When your body temperature increases, your muscles will likely cramp. If you continue to work your muscles in this situation, the heat will make your muscles seize up.
Fever
Although it may sound counter-intuitive, you can experience fever type symptoms if you become very dehydrated. A fever can be dangerous, so contact a doctor if the fever reaches 101 degrees Fahrenheit or higher.
Preventing Severe Dehydration – A Simple Test Procedure
Checking your urine is a quick and easy way to manage your hydration. If your urine is somewhat clear with only a bit of yellow, you are properly hydrated. Orange, chardonnay, or yellow urine means that you should monitor your hydration levels carefully. If your urine is very yellow, you are nearly three percent dehydrated. Chardonnay-colored urine means that you are severely dehydrated.
Water Intake Information
To prevent severe dehydration, a specific volume of water should be consumed each day. Men must drink nearly eight and 10 bottles of water per day. Women should drink about six to eight bottles per day.
