Written by Dr. Julie Graves
Get your Winter plan in place
When the weather gets cold, it’s easy to fall out of our healthy routines. We’re inside more, bundled up, craving warm drinks, and often skipping water without even realizing it. In the summer we reach for cold water naturally—but in winter our sense of thirst drops because we aren’t sweating as much. We may not feel thirsty, but our bodies still need hydration just as much as they do in July.
Staying hydrated helps your body work better from head to toe. It supports energy, muscle function, and even your brain’s ability to think clearly. Dehydration is often behind winter headaches, sluggishness, and muscle tightness or cramps—our tissues simply don’t move or recover as well when they’re dry. So even though winter pulls us toward warm blankets and hot cocoa, keeping up with hydration is one small habit that makes a big impact.
And while you’re staying hydrated—don’t forget to get outside and move your body. Winter can be magical. With a little creativity, the colder months can become a season of strength, fresh air, and joy.
Outdoor Activities You Can Enjoy All Winter
You don’t need perfect weather to stay active. You just need layers, intention, and a willingness to go.
Try adding one of these outdoor winter activities into your weekly routine:
• Winter hiking or snowshoeing
Trails feel quieter and peaceful. Even 20–30 minutes boosts mood, lungs, and leg strength.
• Cross-country skiing or ice skating
Great for balance, core strength, and cardio with a playful feel.
• Brisk morning or afternoon walks
Layer up, grab a warm drink, take the dog, or listen to a podcast—movement doesn’t have to be intense to count.
• Sledding with family or friends
Fun, joyful movement that gets your heart pumping without feeling like exercise.
• Outdoor strength or mobility sessions
Even 10 minutes of squats, lunges, or dynamic stretches in fresh air can wake up your whole system.
Just because it’s cold doesn’t mean we stop moving. It’s an opportunity to shift how we move.
Staying Hydrated All Winter
Why Hydration Matters Even More in Winter
- Helps prevent headaches and fatigue
- Supports muscle function and reduces cramping or tightness
- Keeps joints lubricated and moving well
- Improves attention, memory, and overall brain function
- Boosts energy and recovery from exercise
When you hydrate consistently, you feel better from the inside out. Hydration isn’t just about quenching thirst. It influences how you move, think, and feel.
Three simple strategies that keep the habit alive
1. Warm Your Water
Cold water may feel unappealing when you’re chilly. Try warm water with lemon, herbal tea, or broth. You’ll hydrate and soothe your body at the same time.
2. Create a Routine That Reminds You
Set hydration checkpoints:
- one full glass when you wake up
- another mid-morning
- again with lunch
- one more mid-afternoon
Habits stick when they’re tied to something you already do every day.
3. Keep Water Within Reach
A visible bottle is a usable bottle. Keep it at your desk, in the car, or by your yoga mat. If you see it—you’re more likely to drink it.
Why Hydration Matters Even More in Winter
Hydration isn’t just about quenching thirst. It influences how you move, think, and feel.
Winter doesn’t have to be a pause in your wellness journey. It can be a season of deeper strength, grounded routines, and fresh air that wakes up your mind and body. Sip warm water, grab your boots, breathe in the cold, and keep choosing movement—small habits add up to powerful change.
Most importantly, enjoy time with friends, the sounds and sights of the holidays and the opportunity to enjoy winter.
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