Many people find it harder to drink water during the winter months and find themselves less thirsty than in the hot weather. With air conditioning systems and dry air, its essential to stay hydrated during winter. The body is made up of between approx. 70% water so even 1-2% dehydration can significantly affect bodily functioning. If you are feeling tired, lethargic, and have a headache, chances are you are dehydrated and not drinking enough water!
The National Health and Medical Research Council reference values state that Women should be drinking 2.1L day of fluid. Remember this value is your NET fluid intake for the day, not your GROSS fluid intake.
This is where you need to be mindful of hydration before and after exercise. How much water you loose through sweat during exercise will differ from person to person, and depends on the intensity of exercise. On average, a woman will loose 1L for every hour of exercise.
Therefore, if you need to drink 2.1L of Net fluid per day and you are exercising for 1hr each day, your total fluid intake will actually be 3.1L per day.
Take away points:
Air conditioners and dry air can dehydrate you during the winter months
Women need 2.1L of net fluid intake per day
Remember fluid intake values do not account for the water lost during exercise, you must adjust your intake accordingly
If you struggle to remember to drink, set an alarm, or take a sip before completing simple daily tasks like sending an email