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Staying hydrated in winter

Don't feel thirsty during the cold season? Still, make an effort to stay hydrated since your body needs the same amount of liquid in winter as it does in summer

The body’s chemical mechanisms and reactions ensure we all lose a lot of water daily, even without exercise or excessive sweating. “Whether it is summer or winter, consuming enough liquids through the day is essential," says Hetal Pandya, head nutritionist, Fortis Hospital, Mulund, Mumbai.

“In fact, winter brings with it cold wind, which has no moisture, and thus can be very drying for the body," says Karuna Chaturvedi, consultant, dietetics and clinical nutrition, Saket City Hospital, Delhi. Even though you may not feel thirsty as the temperature begins to dip, you must still consume liquids (the right kind) to stay hydrated. “The requirement remains the same for winters (as it is in summers): about 35ml per kg of body weight," says Gerd Mueller, who specializes in orthopaedic rehabilitation, sports medicine and medical fitness, and is the managing director of AktivOrtho, an orthopaedic rehabilitation centre in Delhi.

Also, if you have signed up for the forthcoming Airtel Delhi Half Marathon, then you must pay attention to your body’s needs to stay hydrated. “That’s because proper hydration is imperative a week prior to the marathon and in particular during the carbohydrate-loading period, that is three days prior to the marathon. Carbohydrates convert to glycogen more effectively when consumed with water," explains Dr Mueller. “Even if this makes one gain a few kilos, no need to worry about it because these glycogen reserves will serve as a fuel during the race. The extra availability of water and glycogen will enhance the performance more than their weight will harm it. Moreover, this extra weight will be gone as you keep running and working out," he adds.

Apart from drinks that are good for your system, “continue to get your necessary fibre from whole fruits, vegetables and grains, as fibre is essential too (it helps avoid constipation, keeps blood sugar levels low and controls cholesterol levels, besides providing protection from cancer)", Chaturvedi advises.

We have listed seven healthy drinks, one for each day of the week. “Each will add the necessary water and nutrients to your diet," says Pandya. Get set for the marathon and make sure you stay hydrated through the winter.

Recipes by Arindam Basu, assistant food and beverages (F&B) manager, Kempinski Hotel, Delhi; Debendra Ojha, assistant F&B manager, LaLiT Resort and Spa Bekal, Kerala; Shaleen Gambhir, executive chef, and Koushik Mahato, assistant F&B manager, both at Radisson Blu MBD, Noida.

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