During the cold winter months, it can be hard to stay hydrated. Drops in temperature and heaters can cause dehydration and because people do not feel as thirsty in the cold compared to the heat, they typically do not drink enough water throughout the day. Endurance athletes are especially susceptible to dehydration due to fluid loss during their exercises. 

Staying properly hydrated has many benefits, such as maintaining physical energy, brain function, and helps to reduce muscle pain. Cold drinks are not as appealing when the air outside is just as cold as the drink itself, so it is easy to not meet our daily needs in the colder months. Here are some ways to increase your fluid intake with warm, comforting drinks:

Tea

Tea is a great option for athletes to add into their diets as it aids in hydration and provides enough energy to get through a training session. The caffeine content will give you an extra kick without all of the added sugars that sports drinks have. Tea also offers more vitamins and minerals than coffee, making it a better choice for athletes and green tea specifically works to reduce inflammation and prevent cell damage.

Related: 3 Grab-and-Go Protein Drinks for Athletes

Hot Water with Lemon and Honey

Heating up some water and adding lemon and honey is a great drink to make either before or after a workout, and is much healthier than sports drinks that have added artificial colors and sweeteners. Honey works as an athletic performance enhancer through the maintenance of glycogen levels and improved recovery time. Lemon is a wonderful source of vitamin C, strengthens blood vessels, and improves oxygen intake.

Bone Broth

Bone broth contains glycine and proline, two anti-inflammatory amino acids that help speed up the recovery process and reduce inflammation and help muscles to heal quicker post-workout. After a workout, it is important to replenish electrolytes and rehydrate. Bone broth will help with both of those things while also adding protein–one cup of bone broth has an impressive 15 grams!

Related: 6 Benefits of a High Protein Diet for Athletes

Apple Cider with Cinnamon

Many associate apples as the flavor of fall, and there is nothing better than a warm cup of apple cider to both quench your thirst. Apple cider is full of vitamin C and iron which helps repair tissue and boost the immune system. Adding cinnamon to the drink will provide antioxidants and is known to lower blood sugar. This warm, flavor-filled beverage is a great choice for healthy hydration.

Related: Thirsty? Stay Hydrated With these 4 Awesome Water Bottles for Athletes

Hot Cocoa

Dark chocolate can help lower blood pressure while increasing serotonin levels, which makes for a calming drink to have in the winter. Dark chocolate is also packed with antioxidants which has been shown to reduce oxidative stress and muscle damage. Make sure that the cocoa mix lists dark chocolate as the first ingredient (at least 70 percent cocoa). Milk is around 90% water and also offers nutrients such as calcium, potassium, and vitamin D to add more nutritional value to your drink. 

There are many ways to increase your hydration levels during the colder seasons than drinking plain water. Stay on top of your fluid intake this winter with these five hydrating warm beverages!

Have an idea for a story or a question you need answered? Email us at [email protected]

* Originally published on December 27, 2022, by Kelly Wick