Hydration: Why It Still Matters in Winter
How small hydration habits support performance, focus, and recovery year round
When people think about hydration, they usually picture hot summer workouts and heavy sweat. But winter is often when hydration habits quietly fall apart.
Cold air reduces thirst signals. Indoor heating dries out the air. People tend to drink more coffee and less water. And because sweat loss is less noticeable, hydration feels less urgent — even though it still matters.
That’s why hydration is our second Power Block of January.
Hydration is one of the foundational habits we coach inside our nutrition program because it directly impacts recovery, appetite regulation, and training performance. You can learn more about how our nutrition coaching works here.
Why Hydration Matters
Hydration affects far more than thirst, especially for athletes who train consistently.
Adequate hydration supports:
• Strength and endurance performance
• Mental focus and reaction time
• Digestion and regularity
• Appetite regulation and steady energy
Even mild dehydration can impact how training feels and how well you recover, long before you ever feel thirsty.
Dr. Andrew Huberman often highlights that small drops in hydration can increase perceived effort and reduce cognitive performance — meaning workouts can feel harder than they should.
Why Hydration Is Easy to Miss
Hydration often slips because the signals are subtle.
Thirst cues aren’t reliable, sweat loss isn’t always obvious, and busy schedules or caffeine intake replace intentional fluid intake. The result is under-hydration that shows up as low energy, poor focus, headaches, or
This Week’s Goal (Simple + Realistic)
For this week, aim to:
• Drink fluids consistently across the day
• Hydrate before your first caffeine
• Support hydration around training
You don’t need to track ounces or carry a gallon jug. A water bottle at your desk, sipping between meetings, or drinking before coffee all count.
Consistency beats volume.
Optional: Hydration Targets (If You Like Numbers)
If you prefer a general guideline, a simple starting point for most athletes is:
½–⅔ of your bodyweight (in ounces) per day
Example:
A 180-lb athlete would aim for roughly 90–120 oz of fluids across the day.
This includes water, electrolytes, and other non-caffeinated fluids.
On training days or higher caffeine days, needs may be slightly higher. On rest days, the lower end of the range is often sufficient.
These numbers aren’t meant to be perfect — just a reference point. Pay attention to how you feel and how steady your energy stays.
This guideline is based on hydration recommendations from the American College of Sports Medicine and the International Society of Sports Nutrition, which scale daily fluid needs to body size and activity level rather than a fixed volume. These ranges are meant as guidelines, not rigid rules. Inside our nutrition coaching, hydration targets are individualized based on training volume, body size, and lifestyle so athletes are not guessing. Learn more about that process here.
Water vs. Electrolytes
Electrolytes help your body retain and use fluids more effectively.
Sodium and other minerals support fluid balance, nerve signaling, muscle contraction, and overall energy — even when sweat loss isn’t extreme.
I saw this firsthand recently when I had surgery. As part of the pre-op instructions, I was told to drink a Gatorade two hours before arrival. That recommendation wasn’t about calories or sugar — it came down to hydration and electrolytes. Proper fluid and sodium balance helps support circulation, cellular function, and recovery, even in a controlled medical setting. It was a good reminder that electrolytes aren’t just a “workout thing” — they play a real role in how the body functions under stress.
Dr. Peter Attia frequently discusses sodium as a performance-supporting nutrient for active individuals, and Dr. Andrew Huberman explains that electrolytes can improve how efficiently the body uses fluids.
Electrolytes may be helpful if you:
• Train at moderate to high intensity
• Consume higher amounts of caffeine
• Notice fatigue or headaches despite drinking fluids
Not everyone needs electrolytes daily, but they can be a useful tool depending on training load and lifestyle.
How to Improve Hydration
Focus on small, repeatable habits:
• Hydrate before caffeine
• Sip fluids consistently throughout the day
• Support hydration before and after training
Small, steady actions work better than trying to “catch up” later.
Common Hydration Myths
“I don’t sweat much, so hydration doesn’t matter.”
Fluid loss still occurs through breathing and daily activity.
“Coffee counts the same as water.”
Caffeine doesn’t replace intentional hydration.
“Electrolytes are only for hot weather.”
Active individuals may benefit year-round, depending on training and lifestyle.
Why Hydration Comes Second This Month
Once protein intake is consistent, hydration becomes easier to notice and improve. Together, protein and hydration support recovery, energy, and appetite regulation.
Building these two habits first creates a strong foundation for everything else we’ll stack moving forward. If you want help dialing in hydration, protein intake, and recovery in a way that supports your training and fits your life, our nutrition coaching is designed to do exactly that. You can learn more or get started here.
Here’s to a protein-first, well-hydrated week ahead,
Kristin
