When outside temperatures are high you automatically feel the need to drink fluids so you might be surprised to know that fluid needs are just as high when the temperatures are low. It’s true, at extreme temperatures the body has to work harder to stay at an even, more ideal core temperature, requiring more fluids than when the outside temperature is closer to that core temperature.
As temperatures turn to winter you need to keep your sights on consuming enough fluids. Current guidelines recommend at least 91 ounces of fluids per day for women and at least 108 ounces per day for men. These amounts will increase with activity, time spent in dry heated rooms or offices and drops in temperature. These amounts do include liquid foods like soup and watery foods likes fruits and vegetables. Trying to quantify how much fluid is in a watery food is hard so make sure you are consuming beverages throughout the day.
Contrary to old beliefs you can count beverages that contain caffeine but if you’re working out or as it gets extremely cold, make sure you consume more decaffeinated beverages. If you struggle to get enough fluids consider the following:
- Keep a mug or cup near your desk as a reminder
- Schedule fluid breaks just as you schedule time for lunch or actual break times
- Grab a beverage between meals before you grab a snack – hunger could really be thirst
- Start each meal with a cup of water
- Consume 3 cups of milk or soy milk for the nutrition and the 24 ounces
If you need to slowly increase your amounts that’s fine, just keep in mind the need for adequate hydration.