As the weather starts to change and we move from one season to the next, it's important to adjust our fitness routine accordingly. One thing that often gets overlooked during this time is hydration. Staying hydrated is essential for optimal performance, whatever your activity level may be. Here are a few tips for getting enough fluids between seasons.
How to stay hydrated during Fall:
With the arrival of autumn comes a reduction in temperature, and ice-cold drinks would no longer feel as tempting and pleasant. Despite the cooler temperature, your body needs to stay hydrated, so drink the same amount of water you drank in the summer.
It’s always a little hard to follow the seasonal shift. The days are cold, so the normal iced water makes you shiver. But you can still hydrate in the morning with some warm liquids (that aren’t coffee) by replacing your water bottle with an insulated tumbler. Tumblers will keep your drinks hot or cold for hours, so you can enjoy a warm beverage even when you're on the go. Tea is a perfect choice for a winter drink, as there are endless flavor possibilities to explore. And if you're looking for an extra boost of hydration, try adding a little honey or lemon to your cup.
While sugary, fried, and processed foods may be tempting, they can lead to dehydration. The body requires a lot of water to break down sugar, so consuming these foods can quickly deplete your body's water stores. Fried and processed foods can have a similar effect, as the body uses extra water to deal with the added fat and salt. On the other hand, Soups are an excellent way to hydrate and warm your body while increasing your regular vegetable consumption. So, the next time you're looking for a lunchtime meal, consider making a cup of homemade soup. Not only will it help keep you hydrated, but it will also give you a healthy dose of vitamins and minerals.
How to stay hydrated during Winter:
While you may not feel thirsty during the winter, dry air and reduced humidity can induce dehydration. Dehydration in cold temperatures can cause weariness, muscular cramps, headaches, disorientation, and a compromised immune system. It can make you more susceptible to contracting a cold or the flu, so remain hydrated if you'd like to prevent getting sick in the winter.
To stay hydrated, start by setting hydration goals, such as drinking a certain number of cups of tea or water each day. If you find it challenging to remember to drink throughout the day, try setting reminders on your phone or using a calendar to track your progress. You can also opt for a smart water bottle that will remind you to drink regularly. You can also include plenty of hydrating foods in your diets, such as leafy greens, fruits, and soups. Add Keppi's electrolyte supplements to your water regime!
When it comes to staying warm in cold weather, layering is key. Experts suggest wearing three layers of clothing: a base layer to absorb perspiration, a middle layer to keep the cold out, and an upper layer to keep wind, rain, and snow out. When choosing fabrics for these layers, it's important to consider how absorbent they are to water vapor. Because when we perspire, we lose water, essential electrolytes, and body heat. So for the base layer, look for fabrics that wick moisture away from the skin, such as merino wool or synthetic materials like polypropylene. For the middle and outer layers, choose more water-resistant fabrics. Following these recommendations can reduce your risk of dehydration and hypothermia and stay comfortable in even the most extreme conditions.
How to stay hydrated during Spring
As the weather warms up in the spring, you sweat more and become more dehydrated. To compensate for the seasonal increase in fluid loss, drink lots of water and hydrating drinks throughout the spring months.
One way to ensure you're getting enough fluids is to set up a water-drinking regimen. Try drinking a glass of water when you wake up, before each meal, and at other regular intervals throughout the day. If you find it hard to stick to this schedule, there are a few simple strategies that can help. For example, you might set a phone reminder to drink eight ounces of water every hour. Alternatively, always keep a reusable water bottle with you and make sure to empty it by the end of the day.
Keep track of your water consumption in a notebook or with an app. This is an excellent approach to ensure that you meet your daily hydration requirements, and if you opt to get a stylish water bottle to encourage you to remain hydrated, drinking from it will become a way to show it off!
You can also enhance the taste of your water. Cut an orange, lemon, or lime into wedges and squeeze the juice for a citrus taste. Strawberries or raspberries can be added for a sweeter flavor. Or add some of Keppi’s delicious electrolyte supplements. You can also create your own fruit popsicles (or Keppi popsicles) for the warmer days! It’s both hydrating, and it doubles as a treat!
Dehydration doesn't just occur during the summer months - it can happen anytime throughout the year. So don't forget to stay hydrated this winter! Follow these simple tips, and you'll be able to avoid dehydration no matter what season it is!