Staying Hydrated in Winter: Tips for Athletes and Active Adults

You’re bundled up in a hoodie, trying to keep yourself from getting a chill between exercises, and probably not thinking much about hydration like you would be in July.

Dehydration can sneak up on you more in the colder months when your thirst cues are lower, but your body still depends on water to perform, recover, and stay healthy.

Hydration in Cold Weather

In the winter, your body’s thirst response can drop by about 40% (NCBI). You simply don’t feel as thirsty, even though your hydration needs haven’t changed that much. Add in dry indoor air, heavier clothing, and increased water loss through breathing, and dehydration becomes surprisingly easy.

Hydration supports every cell in your body. Proper hydration keeps your joints lubricated, supports muscle performance, mental focus, recovery, and immune health. Even mild dehydration of just 2% can lead to a noticeable drop in strength, coordination, and energy levels (PMC)... Not ideal for an athlete or anyone getting through a busy day.

Signs of Dehydration

In the summer, thirst and sweat make it obvious when you need water. In the winter, the signs are more subtle.

Here are a few to watch for:

• Fatigue or sluggishness that lingers after your workout

• Headaches or difficulty concentrating

• Muscle tightness or increased cramping

• Dry lips, skin, or eyes

• Darker urine (pale yellow is your goal)

If recovery feels slower than usual or your energy drops mid-day, hydration could be something to consider.

Ways to Stay Hydrated This Winter

Staying hydrated as an active adult in the winter doesn’t mean forcing down ice water all day. A few easy adjustments can make it feel natural and enjoyable.

1. Sip warm fluids. Herbal teas, lemon water, or bone broth keep you warm and hydrated. You’ll get fluids and electrolytes while keeping your body temperature happy.

2. Start your day hydrated. Your morning coffee still counts toward your total fluids, but it can have a mild diuretic effect. Try starting your day with a glass of water. You’ll rehydrate after sleep and set the tone for the day.

3. Choose hydrating foods. Soups, stews, citrus fruits, apples, and leafy greens are surprisingly hydrating. They also provide vitamins and minerals that support your immune system.

4. Support hydration with electrolytes. If you’re training intensely, electrolytes help your body retain water and maintain balance. Think coconut water, sea salt, or an electrolyte packet with quality ingredients (avoid ones loaded with sugar or dyes. I like this one!).

5. Make it a habit. Keep a reusable water bottle nearby in your gym bag, on your desk, or by your bed. Pair hydration with existing habits, like drinking a few sips after workouts or between meetings.

Hydration, Recovery, and Immunity in Winter

Hydration plays an important role in recovery. It helps transport nutrients to your cells, flush out waste, and regulate body temperature. All essential for muscle repair and resilience.

It also supports your immune system. Hydrated mucous membranes in your nose and throat act as your first line of defence against seasonal bugs.

Hydration is a year-round health strategy. This week, be mindful of how much water you’re actually drinking. A good starting point is roughly half of your body weight in ounces of fluids per day (can vary considerably depending on exercise intensity, duration, fitness, heat acclimatization, altitude, heat and humidity).

Experiment with warm drinks you actually enjoy, add in hydrating foods, and notice how your body responds. You might find your energy steadier, your recovery smoother, and your winter training at Limestone Athletics that much stronger.