According to the Mayo Clinic, we should drink 11.5 to 15.5 cups a day. Most of us have heard the 8-cups-per-day rule. While that may work for some, it’s important to take into consideration other factors that may require our bodies to need more water in a day. Such as outdoor recreation.
If you ever notice thirst, dark-colored urine, dizziness fatigue and/or dry skin, you may be dehydrated. A case of dehydration will definitely cut short your outdoor fun, so drink up!
Cold weather can be deceiving. In the cold, some people won’t feel as thirsty as they do when recreating in warm or hot weather. A lot of us equate dehydration with hot weather and a lot of physical exertion, but it can definitely happen in cold as well. During outings in very cold weather, we lose water from our bodies at a much quicker rate than you might expect. Because we need to stay warm to avoid frost bite, or other damage from extreme cold, we bundle up. Oftentimes, when we are so bundled for warmth and protection, our bodies will perspire more than expected and we don’t notice the perspiration as much through all the layers of clothing.
Anyone who has spent prolonged periods of time outside in cold weather has experienced the burning sensation in their lungs when they inhale frigid air. This is because cold air is very dry and when we take a breath, the humidity in the air must be warmed up to body temperature before reaching our lungs. This requires the body to use existing moisture from cells in our trachea to supplement the air, thus creating that “burning sensation” that we feel. In addition to drinking more water, you can also cover your mouth and nose with a ski mask or muffler – it will help warm the air as you inhale so your body has to do less of the heavy lifting.
Here are a few other tips to stay hydrated during cold weather recreating:
- Drink water to replenish fluids during and after activity.
- Don’t rely on thirst, make a point to drink a certain amount.
- If you find it difficult to drink water in cold weather, you can also rely on warm drinks such as decaffeinated tea, herbal tea and apple cider.
- Always have water with you. A reusable water bottle can help you keep hydrated year-round.
- Avoid alcohol, coffee and caffeinated drinks that cause dehydration. If you do consume these, you will have to drink even more water to remain properly hydrated (and get out of your bundled clothes more often for bathroom use).
No matter the weather or your choice of outdoor recreational activities, be sure to make a plan to keep yourself hydrated and enjoy yourself to the fullest!