Getting Wet in Winter

Our habits tend to change a bit through the colder months.
We exchange water based salads for starchy vegetables and cold drinks for hot teas and warm soups and salty stews. In summer we actually feel thirsty all the time from the heat but during winter thirst shows itself differently. Humidity drops and also the heating indoors dries everything out, including us. Dehydration makes you more susceptible to contracting the colds and flus constantly lurking in your office space or school. Signs of dehydration are: dry, itchy skin, chapped lips, acne and most commonly, headaches. All of it means less water in your system.

The basics of Hydration – the Potassium and Sodium mix.

Firstly potassium intake is most important as it brings water into your cells. Potassium is an electrolyte and works closely with sodium to keep a balance of fluids inside and outside cells. Potassium is essential for muscle contraction and nerve impulses and also helps to maintain blood pressure. It also helps to let nutrients into cells. When potassium is low we can get dry skin, muscle cramps, fatigue and an insatiable thirst. The best way to ensure adequate potassium intake is to eat potassium rich foods, some of the best are: coconut water, bananas, avocado, dried apricots, beetroot, lima beans, rockmelon, spinach, orange juice and raisins.

The other side to the hydration coin is Sodium, which keeps water outside the cells (dehydration). Unfortunately most processed and packaged foods use lots of sodium for flavour and to preserve the food therefore this kind of eating can be overly dehydrating, especially in winter. It is best to make your own mineral-rich stocks and soups using chicken or beef bones than a store bought number that contains excess sodium.

One solution to drinking more water is to actually just drink more water. Make a schedule for yourself such as this to get your 8 glasses per day:

1. Have a glass by your bed and drink it before you get into the shower in the morning.
2. When you get to work, make sure the first thing you do is to drink a glass of water.
3. Before you have lunch you should ensure you have drank one more glass.
4. When you get back from lunch grab another one.
5. Afternoon tea tummy grumbles can often be cured by, you guessed it – water. So make sure you have a glass around 3pm.
6. Before you have leave for home try to have another.
7. When you get home from work, instead of going to the fridge for your beer, grab a glass of water first.
8. While you are cooking your evening meal also drink a glass of water.

That is your 8 glasses for the day done! When I talk about a glass of water here I really just mean a cup, which is roughly 250mls. This is not a massive glass, we tend to have huge glasses which can be intimidating. So use a smaller glass so it’s easier to contend with. Getting up to re-fill your glass is also good to get you away from your desk and move your joints around which can stiffen in the cold.

Another solution is to drink herbal teas during winter as they are warming and can also stimulate your digestion. The trick to herbal tea is to not add any sugar as then your body will use the water stored in your muscles to digest the sugars and in turn create more de-hydration.

Remember all of this means less colds and flu and soft supple skin keeping you wet on the inside and beautiful on the outside.