Dehydration is not just a concern for the summer, it can also creep in over the colder months and can be easily forgotten about in the midst of a busy time of the year! 

The chances of dehydration can actually be increased during these cold months especially if you are exercising outdoors or quite active in your daily rouine. With these months comes a drier and colder air which means your lungs and respiratory system will have to work harder in order to warm the air up; the more our body has to work to perform these functions, the more fluids we have to drink. 

Here are some quick tips to keep you well topped up this winter: 

Wear Layers

Sweating is our bodies way of cooling down and maintaining an optimal core temperature, if you are out in the cold make sure to wrap up and wear layers that will help keep you warm. These layers will help trap perspiration and heat in and also help your body maintain it's optimal core temperature therefore easing the process of homeostasis (the constant battle our body faces to keep processes such as temperature, heart rate and blood flow at an optimal level). Less work, less sweat. 

Replace lost fluids 

There are many ways our bodies can lose fluids for example exercising, sweating and urination. It is important to replace what you lose; keep an eye on the colour of your urine, if it is a darker colour than usual you should try to drink more water to replace any fluids lost. If you have performed strenuous activity you should always ensure you have some water to sip throughout your session and post-exercise focus on replacing any water lost through sweating more than usual. 

Room Temperature Water 

Usually a pop star's favourite request; however, this tip can be a very helpful way to stay hydrated this winter. The colder the water, the harder your body has to work in order to heat it up to body temperature so as to utilise it throughout the body. Keeping your water at your desk instead of the fridge or a glass in your bedroom on your bedside table can be easy ways to ease the burden and maintain as much fluid as possible. 

Eat Fruits 

Winter fruits are an excellent source of water. For example, did you know that apples and pears are 84% water and clementines are 87% water! Not only do these fruits taste great and contain a lot of vitamin C, fruits such as winter berries contain lots of antioxidants which are known to protect againts illness and improve the immune system; essential for this time of year! 

Eat Soup 

A hearty winter soup not only has delicious fresh vegetables but is a warm and tasty way to get some water on board. A hot broth or homemade vegetable soup is a delicious and cosy dish that can be packed with nutrients and fibre and also keep you warm during this cold time of the year! Follow the link and download your free homemade vegetable soup recipe: www.safefood.eu 

Be Alcohol and Caffeine Aware 

Alcohol and Caffeine are known diuretics, this means that the more you drink them the more you tend to urinate. This can be counter-intuitive and actually dehydrate you more! The most important point is to enjoy these beverages responsibly and in moderation, especially over the Christmas and New Year period. When drinking alcohol, break up every other drink with a glass of water this can help restore your fluids lost and may even ease the effects of alcohol the next day! If you fancy a coffee to warm you up, choose a decaffeinated variety, these taste just like the real thing and won't keep you running to the bathroom as much. 

To find out more tips on getting active during winter, click here.