Hydrate, Hydrate and Hydrate During Winter!

Many runners forget about hydration during winter because they don’t feel as thirsty as they do in summer. In colder temperatures, your body reduces its thirst response by up to 40%, even if you’re dehydrated. This makes it easy to forget to drink water. Staying hydrated is just as important in cold weather even if we don’t feel like it. Here is why we should be paying more attention to hydration in cold weather:

Cold Air is Dehydrating
Winter air is dry, and breathing it in causes increased moisture loss through respiration. You might not sweat as much, but you’re still losing fluids.

Layered Clothing Increases Sweat Loss
Winter running gear traps heat, causing you to lose body fluids through sweat more than you realize. Since sweat evaporates quickly in cold, dry air, you may not notice how much fluid you’re losing.

Increased Urine Production (Cold Diuresis)
Cold weather triggers the body to push more blood to vital organs, causing increased urine production. This can lead to fluid loss and dehydration further.

Even mild dehydration can lead to fatigue, muscle cramps, and slower reaction times. Proper hydration ensures that your muscles function efficiently. Your body still works to regulate temperature, even in the cold. Dehydration makes it harder to stay warm and increases the risk of hypothermia. Cold weather also dehydrates the skin, leading to dryness and irritation. Drinking enough water helps maintain skin health.

✅ Drink water before, during, and after your runs.
✅ Include warm fluids post-run.
✅ Include hydrating foods like fruits, soups, and leafy greens in your diet.

Even if you don’t feel thirsty, make hydration a habit to keep your runs strong and injury-free this winter!

Happy training!