As the seasons change, one thing that stays constant in my wellness routine is my commitment to staying properly hydrated. It’s something we often overlook during the winter months, but hydration is a key piece of the puzzle when it comes to optimizing our health.
When we talk about being "hydrated," we're referring to a state called euhydration—which is simply having the right amount of fluid in your body. But it’s not just about drinking water; it's about balance. Your body needs the right mix of electrolytes—like sodium, potassium, magnesium, and others—to keep everything running smoothly. These little powerhouses play a big role in keeping your body functioning properly, including:
- Regulating nerve transmission
- Mediating fluid balance
- Promoting proper heart function (heartbeat)
- Facilitating cellular signaling
- Controlling muscle contraction
- Influencing immunity
- Maintaining hormonal health
Now, here’s the thing: Water alone doesn’t contain these necessary minerals—like sodium, potassium, and magnesium—that your body needs for proper hydration and function. Evidence suggests 5000 mg sodium, 4700 mg potassium, and 600 mg magnesium per day is adequate to meet needs, but most people aren’t getting that. That’s why I recommend including foods rich in these nutrients in your diet each day, as well as supplementing electrolyte-rich drinks or powders.
Why Hydration Matters in Winter
As the seasons change, our body’s need for electrolytes can shift for several reasons. In winter, factors like dry indoor air, colder temperatures, and reduced thirst can easily lead to dehydration. Increased physical activity, richer diets, and even hot drinks like tea and cocoa can deplete fluids further. While we sweat less, we still lose moisture through respiration and evaporation, and the cold season often brings colds and flu, which can increase fluid loss. Adjusting your hydration strategy, especially with electrolytes, is key to staying properly hydrated all winter.
Let’s take a closer look at why electrolytes are so important during the colder months:
1. Increased Sodium Excretion
Cold weather can cause your body to excrete more sodium through urine, as your body works to maintain its internal temperature. You might not be sweating as much in the winter, but your body still needs to regulate fluid balance, and that means paying attention to sodium levels. Without enough sodium, you could experience dehydration and the negative side effects of an electrolyte imbalance, such as muscle cramps and fatigue.
2. Helps Maintain Fluid & Blood Sugar Balance
Electrolytes play a key role in maintaining fluid balance within your cells, which is crucial for overall health and proper blood sugar regulation. These essential minerals—like magnesium, potassium, and sodium—not only help control fluid levels but also support insulin function, the hormone responsible for managing blood sugar. Magnesium, for example, enhances insulin sensitivity, helping your cells absorb and use glucose more effectively. Potassium is vital for maintaining the electrical balance of cells, which is essential for insulin release and glucose uptake.
Without adequate electrolytes, your body’s ability to regulate blood sugar becomes less efficient, leading to unstable energy levels and potential blood sugar fluctuations. By keeping your electrolytes balanced, you help ensure steady energy and prevent the spikes and crashes often associated with poor blood sugar control.
3. Supports Muscle Function and Prevents Cramps
Electrolytes play a crucial role in muscle contraction and relaxation. Dehydration combined with low electrolyte levels can result in muscle cramps, spasms, and weakness. Although this is often associated with hot weather, the body still loses electrolytes through perspiration and urine in the winter. Additionally, winter activities such as skiing, snowboarding, or even long walks can put strain on muscles. Maintaining proper hydration with electrolytes helps reduce the risk of muscle cramps and promotes muscle function, especially during physical activity in colder months
4. Boosts Immune Function
Electrolytes like sodium, potassium, and magnesium are involved in maintaining cellular function and supporting the immune system. Proper hydration with electrolytes ensures that immune cells can communicate effectively, defend against pathogens, and promote recovery. As winter is peak cold and flu season, staying hydrated with electrolytes can help support immune defense and minimize the impact of illness. Research indicates that electrolytes, especially magnesium, can improve immune cell function and help your body better respond to infections.
5. Regulates Core Body Temperature
When you're exposed to cold weather, your body works harder to maintain its core temperature, and hydration plays a key role in regulating this process. Electrolytes help maintain the balance of sodium and fluid in your bloodstream, which is essential for healthy circulation and the prevention of hypothermia. Dehydration can increase your vulnerability to cold stress and make it harder for your body to retain heat. Proper hydration with electrolytes helps maintain blood volume and circulation, which are vital for keeping warm during chilly conditions.
6. Improves Cognitive Function and Mental Clarity
Just like in warmer months, dehydration with electrolyte imbalance can lead to brain fog, poor concentration, and irritability. These cognitive effects are just as significant in winter, particularly when the lack of daylight and cold weather may already impact your mood and mental sharpness. In fact, research shows that mild dehydration can impair cognitive performance, and that maintaining proper hydration with electrolytes improves focus and mental clarity. In winter, when seasonal affective disorder (SAD) can affect mood, ensuring you're properly hydrated with electrolytes can help maintain emotional and mental balance.
How I Maintain Electrolyte Balance Through the Changing Seasons
During the winter, I love to incorporate LMNT’s Chocolate Medley into my routine—it’s the perfect balance of indulgence and nourishment. With three irresistible flavors—Chocolate Chai, Mint Chocolate (back by popular demand), and Chocolate Raspberry—LMNT satisfies your sweet tooth while boosting energy, focus, and mental clarity. What I love most is that it delivers all the cozy, chocolatey goodness without the sugar overload, making it the ideal winter pick-me-up.
I enjoy it hot on its own, mix it into my favorite holiday treats, or add it to Fab 4 smoothies for a delicious, nutrient-packed boost. Here are a few of my go-to winter recipes:
Peppermint Mocha - Hold the Sugar:
This sugar-free Peppermint Mocha is the ultimate winter treat—creamy, energizing, and free from the sugar crash. It’s a delicious, nourishing twist on the classic peppermint mocha, packed with electrolytes and Be Well Protein Powder to keep you hydrated and satisfied, without any added sugar.
- 10-12 oz of coffee
- 1/2-1 LMNT Mint Chocolate
- 1/2 scoop Be Well By Kelly Chocolate Grass-fed protein powder
- 4 oz hot water or nut milk of choice
Extra Salty Chai Fab 4 Smoothie:
This delicious and nourishing smoothie blends the comforting flavors of chai with a boost of chocolately electrolytes. It helps boost hydration, support digestion and satisfy cravings for something both sweet and salty.
- 1 scoop Be Well By Kelly Chai Grass-fed protein powder
- 1/4-1 LMNT Chocolate Chai Packet
- 1-2 tbsp MCT oil
- 1 serving psyllium husk
- 1/4 banana
- 1/2 cup frozen cauliflower rice
- 1-1.5 cups of unsweetened nut milk or water
Chocolate Raspberry Fab 4 Smoothie:
When chocolate cravings hit, I reach for a nourishing Fab 4 Smoothie to help balance my hunger hormones. This smoothie is the ideal mix of protein, healthy fats, fiber, and electrolytes, giving you sustained energy, curbing sugar cravings, and stabilizing blood sugar—all while keeping you full and satisfied throughout the day.
- 1 serving Be Well Chocolate Grass-fed Protein powder
- 1/4-1 LMNT Chocolate Raspberry packet
- 1 tbsp coconut butter (or almond butter)
- 2 tbsp chia seeds from NOW Foods
- 1/2 cup frozen cauliflower rice (or greens of choice)
- 1/4 cups frozen raspberries
- 1-1.5 cups unsweetened nut milk or water
- 1 tsp cacao nibs, for topping
Be Well Tip: For a less salty taste, use 1/4-1/2 LMNT packet.
Grab it while you can, the LMNT Chocolate Medley is only available while supplies last. As always, LMNT offers no-questions-asked refunds on all orders so you can try it out and cozy up to the perfect salty and sweet treat. And for a limited time, you can receive a FREE sample pack of all their other flavors with your purchase when shop LMNT through my link.
