How to Stay Hydrated This Winter

Why is water important?

Water is essential for life. It helps rid our body of waste through sweat and urine. (This means you don’t actually need that detox juice!) Water lubricates our joints, and protects our nervous system. Above all, it prevents dehydration, which can be a source of headaches, constipation, kidney stones, and a host of other issues.

In the heat of summer when we tend to sweat more, drinking water may be top of mind. But winter hydration is just as important, even for those who live in a cold climate. Staying hydrated through the winter can boost your immune system and help your body fight off infection. It can also help you stay warmer in the winter months, since water helps your body maintain proper temperature balance. Need one more reason to reach for that H2O? Staying hydrated can help prevent dry skin and chapped lips.

Our best tips for staying hydrated

So you are sold on drinking lots of water this winter, but maybe you still struggle to meet your daily water intake goals. We hear you! So here are some ways to make drinking water easier and more fun:

  • Infuse your water with different flavors. Try adding fresh mint and cucumber slices, a basil leaf with blueberries, or try one of these other infused water recipes!
  • Tried the infused water and love it? Then you’ll love this infused water bottle, too! Add your fruit, veggies, and/or herbs to the infusion rod, fill the bottle, and go.
  • Set alarms on your phone for hydration reminders. Or use Alexa, and tell her to remind you throughout the day.
  • Try out one of these time-marked water bottles to help you stay on track.
  • Make it fun! You wouldn’t let your plants go without water, would you? Try downloading the Plant Nanny app. You can select a virtual plant and as you drink water and record your intake on the app, your cute little virtual plant will grow.
  • Keep it cold. Can’t keep your water cold enough? Upgrade your water bottle to this insulated Yeti Rambler to encourage yourself to keep sipping.
  • Fill your plate with lots of fruits and veggies, which is another way to add hydration.

How much water do I need?

The chart below shows the Adequate Intake (AI) recommendations based on age and gender. This number is based on a few different factors such as gender, age, weight, and activity level, to name a few. But remember, this is only a general guideline and your recommendations may vary based on your specific needs. Use your urine as a guide. Keep it clear! But don’t feel overwhelmed. Start by adding one more 8-ounce cup per week to work your way up to meeting the recommendations.

Age Liters per day
0 – 6 months0.7 (about 3 cups)
6 months – 1 year0.8 (about 3.5 cups)
1 – 3 years1.3 (about 5.5 cups)
4 – 8 years1.8 (about 7.5 cups)
Water AI recommendations for children
Age, GenderLiters per day
9-13 yrs, male2.4 (about 10 cups)
9-13 yrs, female2.1 (about 8.75 cups)
14-18 yrs, male3.3 (about 14 cups)
14-18 yrs, female2.3 (about 9.75 cups)
>19 yrs, male3.7 (about 15.5 cups)
>19 yrs, female2.7 (about 11.5 cups)
Water AI recommendations for adolescents and adults

NOTE: If you are an athlete, pregnant or breastfeeding, having GI struggles, or you’re just interested in a more personalized water goal, reach out to talk with one of our RD’s!


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