When the mercury drops and we layer on warm clothes, it’s more important than ever to stay properly hydrated. When it’s cold out you may not sweat as much, and even if you do it can evaporate quicker (think heat evaporating off someone’s head when they remove their ski cap). It only takes a 1 percent to 2 percent drop in body fluid for a person to become dehydrated. By the time you feel thirsty (and sometimes when you don’t) you may already be getting dehydrated. Bothell, Essentia Water has prepared these five tips for proper hydration during cool weather, whether you’re running a marathon, skiing/boarding or just blowing snow on a brisk day.
- Set a daily water intake goal. A good rule of thumb is to drink eight 8-oz. glasses of water each day, which is equal to about 1.9 liters. Start your day by filling a 64-oz. tumbler or setting out bottles of your favorite water totaling your daily goal.
- Winter it up. During cooler weather, chilled water isn’t very enticing. To make it more appealing, warm a mug of water or add a burst of flavor from your favorite winter fruit, including oranges, tangerines or cranberries.
- Know your seasonal sweat rate. Weigh yourself undressed, exercise for an hour, then weigh yourself again. Subtract your post-exercise rate from your pre-exercise weight, multiply by 16 (to convert pounds to ounces), and add number of ounces of water you drank during exercise. This number tells how many ounces of fluid you lost, and provides a goal for hourly water consumption. Exercise level, altitude, temperature and attire can affect this rate, so check it seasonally. If you hate math, use 4 oz. water per 15 minutes as a rule of thumb.
- Check the bowl. A tried and true way to know if you’re getting enough water is to inspect your urine color. A pale yellow is ideal. If it’s really dark yellow, you’re probably not drinking enough – up your water intake. A more posh approach is to check your skin. If it’s really dry, increase fluids.
- Consider drinking an electrolyte-enhanced alkaline water. Conventional thinking in the wellness community is that disease and infection have a harder time thriving in an alkaline environment. Optimally alkaline, high-pH water can help neutralize acid levels and restore your body back to a more natural state, which is great to help avoid or fight winter colds and flu.
About Essentia Water
Bothell, Wash.-based Essentia Water, Inc., the innovator of the first functional bottle water in the U.S., launched its Super Hydrating Water™ in 1998. Committed to hydration research, Essentia recently completed a pilot study to measure the effect of dehydration, using firefighters from the Tukwila Fire Department. It found that just 30 minutes of stringent firefighting led to as much as a 17.2 percent increase in blood viscosity (“stickiness of blood”) levels. Blood viscosity is important because it helps determine how hard the heart has to pump and how much oxygen is delivered to the body’s organs. Less than one hour after proper rehydration, these levels improved back to near-normal levels. Study findings highlight the effect dehydration can have on the body, and remind everyone about the importance of staying hydrated during exercise for good overall health. For more information about Essentia Water, visit www.essentiawater.com.
Tips source: Essentia Water (www.essentiawater.com) with input from Dr. Ralph E. Holsworth, director of clinical & scientific research, for Essentia Water and medical director of Southeast Colorado Hospital.
As a bonus, here are some water “recipes”:
Cranberry and Mint Infused Essentia Water
Cranberries and peppermint are colorful and aromatic staples to any holiday season. Plus, cranberries are high in antioxidants and a good source of vitamin C. When combined with Essentia Water, the result is a colorful and refreshing pick-me-up for any occasion.
1.5 liter bottle of Essentia Water
1 cup fresh cranberries
½ cup cranberry juice concentrate
6-8 peppermint mint leaves
Pour Essentia Water into a glass pitcher. Lightly score each cranberry with a small nick and then add to the water. Pour in a splash of cranberry juice for added taste and color. Slightly wilt mint leaves by rolling between fingers and place in water. Save a few mint leaves to adorn the top of each serving glass. For best results, let chill for 6 hours and enjoy.
Orange Infused Essentia Water
During a season of giving, oranges represent the ability to share what you have with others. The fresh, citrus scent of a newly peeled orange can liven a room. Vitamin- and nutrient-filled oranges are also known for their natural antioxidant ability, and for aiding in proper digestion. Plus, the orange’s sugar content can provide a natural pick-me-up to help reduce fatigue, which we can all use during the busy holiday season.
1.5 liter bottle of Essentia Water
5-7 orange slices
Place sliced oranges in water. Cool in the fridge for 4-6 hours (up to 12 hours for stronger flavor) and enjoy!
Mandarin Mock-tail Featuring Essentia Water
For a healthier, non-alcoholic twist to a traditional cocktail, try this fruit-infused Mandarin orange “mock-tail.” Tangerines provide an excellent source of vitamin C and flavonoids, which can be beneficial for the immune system and your vision – helpful for keeping a watchful eye as the ball drops in Times Square on New Year’s Eve – or any occasion.
16-oz. bottle of Essentia Water
4-6 Mandarin oranges (OK to substitute with any variety of tangerine or seedless Clementines)
¼ cup sugar
¼ tsp fresh ginger
¼ cup crushed ice
Use cocktail shaker to mix 8 ounces of Essentia Water, juice from freshly squeezed Mandarin oranges, 1/8 cup sugar and 1/8 cup fresh ginger and crushed ice. Shake, pour and repeat for “mock-tails for two.” Serve in a champagne flute or martini glass adorned with an orange wedge.
3/Festive Fruit-infused Water Recipes from Essentia
Essentia Water, Inc. launched its Super Hydrating Water™ in 1998. The innovator of the first functional bottled water, today it is the no. 1 selling bottled water brand in the natural channel and the fastest growing top 10 premium bottled water brand in the grocery channel. Headquartered in Bothell, Wash., Essentia’s proprietary process results in an electrolyte-enhanced water with optimum alkalinity and an ideal pH of 9.5. Essentia Water hydrates the body, promoting optimal health. Available at natural foods markets and grocers throughout the United States, Essentia is also available online at Amazon.com.