There are times when it is difficult to stay warm and hydrated during the winter. When fluid intake levels drop, especially in a senior, dehydration is a far more likely occurrence. Senior citizens are particularly susceptible due to their lower sense of thirst. Winter makes this worse because cold weather alters the thirst sensation.
Dehydration in Winter
Seniors can lose water in the winter due to fluid loss through breathing. The body needs to warm and moisten the cold, dry air before it reaches the lungs. This draws moisture from the body. Exercising in the cold compounds the problem with heavier and deeper breathing. Also, heavy winter clothes cause sweating which can also lead to dehydration.
Warm drinks are a great way to stay hydrated in the winter. Herbal tea, chai, and warm milk all replenish fluids. Here are a few simple ideas that you could try.
Drink plenty of fluids to stay hydrated
Warm Water
Best way to stay hydrated is to drink plenty of water. You could consider filling a flask or thermos with warm water and sipping it through the day. You could add a little lemon and honey to this to keep it interesting.
Hot Apple Cider Recipe
Traditionally, apple cider is made by mashing up fresh apples until they reach the consistency of applesauce. A popular drink in the west when temperatures drop, consider trying this on a cold winter evening.
- Pour 8 cups fresh apple juice into a saucepan
- Cut an orange into round slices and add to the saucepan
- Add 2 cinnamon sticks, 4 whole cloves, and a sprinkle of nutmeg
- Heat on medium for 5 minutes or until the mixture is hot, stirring occasionally
- Strain the cider into individual mugs
- (Optional) Garnish with whipped cream and cinnamon sticks
Spicy Vegetable Clear Soup
If you are feeling under the weather, the warmth of this broth will help uplift your spirits, as well as clear your olfactory senses.
- Heat a teaspoon of oil in a deep non-stick pan
- Add 1 teaspoon of ginger-garlic and green chillies to taste and sauté on a medium flame for a few seconds
- Add 1 cup of finely chopped vegetables of your choice (carrots, cauliflower, cabbage, beans, peas, etc) and sauté for about 5 minutes
- Add 3 cups of water and bring to boil and season with salt and pepper
- Simmer for 10 minutes
- Serve with a dash of lemon and garnish with mint and coriander leaves
Golden Milk / Haldi doodh
Most of us in India are well versed with this age-old elixir, which is gaining popularity in the west. Haldi doodh is rich in oxidants. This helps protect cells from damage, fight off disease and contribute towards your overall health.
- Add 1 cup of milk to a pan on medium heat
- Add 1 teaspoon of turmeric powder to it
- Then add crushed 2 green cardamom pods, a small piece of sliced ginger, black peppercorns and cinnamon stick
- Add a teaspoon of honey or maple syrup (optional)
- Whisk it all together and bring to a low simmer for 5 minutes
Kanji
Kanji is a popular north Indian winter drink made from carrots. Served at room temperature, this salty and sour probiotic drink has some amazing health benefits.
- Crush 1 tablespoon of brown mustard seeds in a mortar pestle or a coffee grinder
- Cut 4-5 carrots and 1 large beetroot into long pieces
- Combine crushed mustard seeds, carrots, beet, 1 tablespoon of sea salt with 6-7 cups of filtered water in a glass jar and cover with a lid or cheesecloth
- Let the jar sit in a sunny spot for at least one week – stirring with a wooden spoon daily
- Once the kanji develops a tangy flavour, it is ready to be consumed
- Strain the drink, save the pickles to enjoy later
Herbal teas
Other hot or warm drinks you could look at sipping through the day are a variety of herbal teas. Whether it is something to help you unwind before bedtime or just a refreshing pick me up during the day. You can find a wide variety of these at our Unmukt Store.
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