Do You Need Electrolytes in the Winter?

For many, the winter months usually mean less time spent outdoors. Whether you’re bundled up on the couch or enjoying your favorite hot beverage, you’re probably less likely to reach for a glass of cold water. But what does that mean for your electrolyte levels?

Keep reading to learn more about the role of electrolytes in winter, including their basic function, if you need them and how to stay properly hydrated.

Breaking Down the Basics of Electrolytes

Electrolytes are electrically charged substances naturally found in our bodies that are responsible for regulating chemical reactions, muscle contractions, fluid balance and nerve function. We get electrolytes from the foods we eat and the water we drink, as well as any additional supplements. You naturally lose electrolytes as your kidneys filter out any excess through urine and as you sweat.

There are several key electrolytes, including sodium, magnesium, potassium, calcium, chloride, phosphate and bicarbonate. Each of these minerals is positively or negatively charged when dissolved in water and they play a significant role in regulating bodily function. Because our bodies are about 60% water, electrolytes are in nearly every fluid and cell.

Electrolytes in the Winter: Do You Really Need Them?

Although you may think you don’t need as many electrolytes in the winter, this time of year has a greater effect on your natural electrolyte balance. Let’s go over three reasons why.

1. You’re Hydrating Less

During winter, people generally spend less time outdoors, so they’re not sweating and exercising as much. It can be easy to think you don’t need to drink as much water, but that isn’t the case. Consuming electrolytes in cold weather is just as important as on hot summer days.

Your diet during the winter also plays a significant role in maintaining hydration levels. When it’s cold outside, it’s typical to opt for a hot beverage, such as hot chocolate, coffee or tea, rather than water. Alcohol intake is also higher during the winter. While these drinks do contain some amount of water, they can be diuretic. A diuretic promotes urine excretion by blocking the reabsorption of water and electrolytes in the kidneys.

What we eat also has an effect. Fruits and vegetables are one of the main sources of water and electrolytes. However, some fruits and vegetables aren’t in season during winter, or they’re harder to get. Studies also show that overindulgence in unhealthy foods high in sodium is most common during the colder months, particularly around the holidays. Although sodium is an essential electrolyte, too much of it can disrupt your body's natural balance.

2. Colder Air Is More Dehydrating

Have you ever seen your breath on a cold winter day? As you see the quick puff of air leaving your body, water molecules are also being expelled. When it’s hot and humid outside, that means water is abundant in the air, so you’re inhaling water with every breath. But because colder air carries less water vapor compared to spring or summer, you’re exhaling more water than you inhale, disrupting your electrolyte balance. This is also why your skin typically feels drier in the winter.

3. You May Be Sweating More Than You Think

For those who exercise during the winter, it’s important to pay extra attention to your water intake. You’re likely wearing more layers to keep your body warm, but many winter clothing materials soak up your sweat, so you may not realize how much you’re sweating. Water also evaporates much quicker in cold air, so you may not feel or see sweat on your body, but that doesn’t mean you aren’t. Wearing layers also leads to greater water loss through respiration and perspiration.

Cold Weather and Hydration

Studies show that colder weather can trick your body into thinking you’re not thirsty, but hydrating in the winter is just as important as in the summer. Aim to drink 75 to 100 ounces of water a day for proper hydration. If you exercise in the winter, taking electrolyte supplements may be a good option, in addition to your water intake, to help balance your electrolyte levels. However, certain people shouldn’t take electrolyte supplements, including:

• Anyone with a heart condition
• Patients with kidney disease
• Pregnant women
• Those with diabetes
• Those with high blood pressure

Before taking an electrolyte supplement, talk to your doctor to make sure it’s safe for you.

Helping You Balance Your Health Through Every Season

Regardless of the weather outside, electrolytes are essential for every season, including in the winter months. Visit us here to find a primary care provider near you and learn more about your electrolyte needs.