How to Stay Well-Hydrated This Winter

Winter workouts might leave you out of breath and sweating like a horse, but that doesn’t mean you should neglect to replenish your body with much-needed fluids. As it turns out, it’s not difficult to end up with dehydration, even in cold weather. Here are some top tips on how to recognize it and what to stay mindful of this season.

Winter Dehydration: The Basics

A person staying hydrated in winter in the outdoors

Why don’t people pay much attention to their fluid intake in the winter? As Rob Hobson, Healthspan Elite’s head of nutrition puts it, our brains don’t percept thirst as much in harsh temperatures as in searing heat. In other words, you might not even notice the first signs of dehydration.

Researchers from the University of New Hampshire pointed out that our bodies don’t react the same to thirst in hot and cold temperatures. That supports Hobson’s statement. So, when we’re in hot surroundings, we’ll feel exceptional thirst when we start losing fluids. In cold environments, on the other hand, receptors don’t come up with this response.

Another thing that can lead to losing fluids in winter is overdressing. Contrary to what you might think, too many clothes can cause higher thermal stress in your body. In turn, more stress means more sweating.

Stay Mindful of These Signs

dry lips If you’re feeling fatigued or foggy-headed, you might be dehydrated. Experts suggest not waiting too long when you feel thirsty, as that might happen after quite some time in winter. Instead, stay mindful of dry mouth or lips. Also, don’t forget that your body will start conserving water at the first signs of dehydration, so you won’t have to go to the toilet as often. Ignoring the first signs of thirst might lead to dizziness or confusion.

Generally, adult men and women should drink a minimum of 13 cups of water a day. However, that number varies depending on physical activity, weight, food intake, etc.

Easy French Onion Chicken Pot Pie Recipe to Try at Home

Looking for the ultimate comfort dish this season? How about a mouthwateringly tasty French onion chicken pot pie that’s packed with flavor, protein, and goodness? If you just started drooling, you’re not alone. This recipe marries the traditional French onion soup with the beloved chicken pot pie in a delicious dish. Here’s how to make it!

Chicken Pot Pie: The Ingredients

  • 6 (about 2 ½ pounds) bone-in, skin-on chicken thighs
  • 2 cups beef stock
  • 4 ounces shredded Gruyère cheese, shredded (1 cup)
  • 2 medium-sized yellow onions, halved and sliced ¼-inch-thick (4 ½ cups)
  • ¼ cup water
  • ¼ cup dry vino
  • 1 frozen puff pastry sheet, thawed (from 1 package)
  • 2 large (6 ounces total) carrots, peeled and cut into ½-inch cubes (1 cup)
  • 1 large egg, beaten
  • 3 tablespoons all-purpose flour
  • 2 tablespoons olive oil (plus another 2 teaspoons, divided)
  • 2 tablespoons unsalted butter
  • 1 tablespoon minced garlic
  • 2 teaspoons kosher salt, divided
  • 2 teaspoons chopped fresh thyme, plus more for garnish
  • 1 teaspoon black pepper, divided
  • ¾ teaspoon chopped fresh rosemary

Chicken Pot Pie: The Directions

Step 1

Preheat the oven to 425°F. Grab a large bowl and place the chicken, some salt, pepper, and olive oil inside. Toss to coat. Line a baking sheet with aluminum foil and move the chicken there, skin side up. Roast for about 35 minutes (or until a thermometer inserted in the thickest part of the meat shows 165°F). Let it cool. Then, remove the skin and bones. Shred the meat into small, bite-size pieces.

Step 2

Unfold the pastry sheet. Roll it into a 9-inch square. Cut the pastry into seven rounds using a cookie cutter, and remove the excess dough. Move the pastry rounds onto a baking sheet lined with parchment paper and brush the tops with whisked egg. Bake for about 10 minutes or until light brown and puffed.

Step 3

Heat the remaining olive oil in a skillet over medium. Add the onions and cook until golden. Then, stir in the carrots and water. Once the carrots are tender, add the garlic and cook until fragrant. Add the vino and cook for another minute. Stir in the flour and cook for about a minute, stirring constantly. Gradually add in the stock and let it cook until it thickens. Stir in the chicken, rosemary, thyme, salt, and pepper. Remove from the heat.

Final Step

Nestle the puff pastry on top of the mixture in the skillet. Sprinkle the cheese evenly. Bake at 425°F for eight to ten minutes. Garnish with thyme leaves, and serve your pot pie while still hot. Enjoy!