Hydration is something we think about often during the hot summer months
when we’re noticeably thirsty and sweaty, but as the temperature starts
to drop from fall into winter, we’re less likely to hydrate as much as
we should. Dehydration, which can lead to constipation, kidney stones,
and mood changes, is a concern all year long but may be less on our
minds during the cooler months.
The Institute of Medicine recommendation for daily total water intake,
which includes beverages and food, is 2.7 liters (91 ounces) for women
and 3.7 liters (125 ounces) for men.1 According to a 2013 study, U.S.
adults drank an average of 39 ounces of water daily – 60 to 70 percent
less than what is recommended.2
Clearly, we need to be doing a better job at hydrating ourselves, no
matter what the season. Here are five ways to stay hydrated all year
long.
Keep it front and center.
Whether you carry around a reusable water bottle or you keep your
favorite cup on your desk, make sure it’s constantly filled and easy to
drink from. Some people find they drink more from a straw than an open
top or a sport cap bottle – find what works for you and stick with it.
All beverages count and so does food.
Many people think only plain water counts toward daily water intake, but
that’s not the case. Juice, coffee or tea, beer or wine, or a diet soda
all increase your water intake. Based on the current evidence,
caffeinated and alcoholic beverage consumption contribute to fluid
intake and do not increase appreciable fluid loss.
However, it’s important to consider the calories that beverages
contribute to your dietary intake. Fluid intake can contribute a wide
range of calories to your intake. For example, plain or carbonated water
contribute zero calories while an 8 oz serving of a full calorie
beverage can exceed 100 calories.
Food also adds to daily water intake, with water-rich fruits and
vegetables contributing the most. Tomatoes, watermelon, cucumbers,
strawberries, and broccoli are all at least 90 percent water by weight.
Sounds like the makings of a hydrating salad! Soup is also a great way
to boost your fluid intake and stay warm during colder months.
Make it taste good.
Plain water is the purest, most natural form of hydration, but it’s not
so easy to drink nearly 100 ounces – about 12 cups – of water every
single day. Luckily there are many delicious ways to boost the flavor of
our drinks without adding calories and sugar. Try adding sliced
cucumbers, limes, or the tops of strawberries to your glass of water.
You can even get a water bottle with an infuser to take your “spa water”
on the go. Or add a drop or two of a liquid water enhancer for a flavor
boost. Look for ones made with low- and no-calorie sweeteners like
stevia.
Keep it room temperature.
One of the reasons so many people reduce their water intake in the fall
and winter is the cold temperatures. You’re not looking to quench your
thirst as much when it’s snowing out and an ice cold drink is the last
thing you want when you need to warm up. To help with this problem, keep
your water bottle at room temperature and rely on warm beverages like
coffee and tea to increase your fluid intake and stay warm. Just be
mindful what you add to those hot beverages and stick with low-fat dairy
and low- or no-calorie sweeteners to keep calories and added sugar in
check.
Enjoy your favorite beverages.
No matter what season it is, there’s no reason not to drink what you
love. Even higher calorie beverages can be part of a healthy, balanced,
and well-hydrated diet, as long as you take some measures to make them
healthier. For example, start your morning with a protein-rich drink
like this Blueberry Pomegranate Smoothie and this winter warm up with a
cup of Cinnamon Hot Chocolate made with low-fat milk, unsweetened cocoa,
and a stevia sweetener.
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