This toolbox talk features the topic on how to stay hydrated in winter. As temperatures decrease, maintaining proper hydration can become more challenging. It is not uncommon to feel less thirsty in cold weather, and many people are unaware of the existence of cold-weather dehydration. Dehydration occurs when the body lacks sufficient fluid to function properly.
Cold air can be deceptive as it diminishes the sensation of thirst, causing people to drink less than they should.
Chronic dehydration symptoms:
- physical exhaustion.
- muscle fatigue.
- cramps, dizziness.
- loss of balance.
- even stroke.
A useful guideline is to consume half your weight in fluid ounces every day, and even more if you engage in strenuous activities or exercise regularly.
On average, men require approximately 125 ounces of water daily (91 ounces for women), including fluids obtained from both food and beverages.
Tips to stay hydrated in cold weather
- Layer your clothing: opt for breathable fabrics in multiple layers instead of heavy woollens to minimize water loss through perspiration.
- Warm it up: Consume warm fluids like herbal teas or soups to maintain hydration while also providing warmth to your body.
- Set a drinking water goal: Establish a target for the amount of water you aim to drink each day and keep track of your intake to ensure you stay adequately hydrated.
- Utilize appropriate water facilities: Make sure to use designated water sources that are safe and suitable for consumption.
- Display proper signage for safe water facilities: Clearly indicate water facilities that are safe for use with appropriate signage to promote awareness and ensure people can access clean and potable water.
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