With the warm summer months behind us, we are now faced with the cold days of winter. We no longer carry around cool drinks with us to stay hydrated. Ever wonder if hydration needs change during the winter months?
Well everyone should be, still.
On any given day an average female needs about 11.5 cups of water total (that’s 92 ounces), and men need slightly more at 16 cups (128 ounces). That may sound like a lot because you probably have heard the “eight servings of 8-ounces each”. The total amount of liquid you take in for a day is a combination of beverages you drink as well as food you eat. About 75-80% of your water intake should come from beverages while the other 15-20% comes from foods like fruit and vegetables that also contribute water.
The reason is that we are still losing the water in our bodies the same way in the winter months as we are in the summer. We do this through simply breathing, urinating, sweating, and shivering. Shivering? Well according to the American Council on Exercise, you may burn about 400 calories an hour from shivering, depending on the temperature and the heaviness of your clothing.
Now for us exercising intensely, hydration needs to increase. We usually start breaking out the layers to wear to the gym and while we are in the gym. Rocking the newest 557 gear that you got, like the newest hoodie that Kelly just launched or sweatpants, no matter what you are rocking you are wearing layers which will cause the body to warm up and begin to sweat. While normally during summer we are looking for nice breeze outside or from the airdyne. Well with layers on, your body is working harder to cool down if you do not remove the layers, not saying you have to remove layers but be cautious of the water you are losing. We are all different and have different activity levels so the best and easiest way to gauge your hydration is your individual output. So when you go to the bathroom take a second to notice what your urine looks like, yellow urine means you need to drink more water. If your urine is a light yellow to clear then you are on the safe side of hydration. Some signs of dehydration are feeling thirsty, dry mouth, light-headedness, can’t focus well, feeling tired, and real dry skin.
Just remember even though it’s not hot outside your body is still a working machine, keep it working smooth with water!