Do your hydration needs change in colder months?

Short answer: YES. Let's talk about why and what you can do about it so you can feel your best as seasons change

Winter & Supporting hydration needs from the inside out!

Today we will dive deeper into WHY your hydration needs change in the winter (especially at the cellular level), and HOW you can best support your body in this time.

Before we get started:

New here? Check out my $7 Cortisol Course the $5 Seasonal Eating Course or Get Lesson one from my Hydration Mastery Course for 99 cents​

Let's talk about why our needs shift (and solutions)

As those of us in the Northern Hemisphere shift into colder temperatures & colder drier air (which causes our bodies to lose water inherently) - there are other factors that many do not consider when it comes to a change in hydration.

I aways say "hydration is foundational in health", and want to support you during this time. For the video I recently recorded on Do's & Don'ts of shifting into fall/winter - click here & make sure to subscribe (I am planning a winter hydration video soon!), and to get lesson one from my Hydration Mastery Course for 99 cents - click here!

So let's briefly discuss why our hydration needs shift (beyond drier air).

Lets break these down:

Disrupted circadian rhythms are rampant in the winter due to shorter days & longer nights, and disregarding these natural light cycles can have negative health implications for hormones, metabolism, mood, sleep & hydration.

When circadian rhythms are disrupted—due to irregular sleep patterns, night shift work, jet lag, or exposure to artificial light at night (most common)—your natural cortisol cycle gets out of sync.

If your sleep-wake cycle is misaligned, cortisol may peak too early or too late. For example, if you’re exposed to artificial light late at night, it can increase the release of cortisol (when your body is meant to be making melatonin), causing a mismatch between when the body needs energy and when it gets it.

• Vasopressin, an anti-diuretic hormone, is released on a circadian rhythm to help the kidneys retain water, especially during sleep. Normally, vasopressin levels rise at night to prevent excessive water loss while you're sleeping. Disrupted circadian rhythms/cortisol patterns—due to irregular sleep schedules or exposure to artificial light at night—can interfere with this process, reducing vasopressin release at the right times. This leads to increased urination and water loss during sleep, contributing to dehydration.
• Increased Urination (Cold Diuresis): When circadian rhythms are out of sync, the body may produce more urine than usual at inappropriate times, a condition known as cold diuresis. This often happens in response to disrupted body temperature regulation and stress hormones, leading to excessive fluid loss during the night.
• Reduced Thirst Perception: Circadian rhythms influence the body’s thirst response, making sure you feel thirsty at appropriate times to maintain hydration. When these rhythms are disrupted (e.g., from staying up late, jet lag, or shift work), your body may not signal thirst as effectively, leading to reduced water intake despite increased fluid loss.

The solution? Strategic light exposure during the morning/day & blue blockers after sunset/nightfall. Click here to download my free "Building Your Perfect Quantum Day" ebook if you don't already have it.

Less time outside: Yes - it's cold out, but getting outside for even a couple minutes at a time can do wonders for your circadian health & expose you to infrared light - which is crucial for cellular hydration.

• Near Infrared light (most abundant during daylight hours whenever the sun is shining) is crucial for our cellular hydration, because one of the mechanisms is the ability of NIR to make subcellular melatonin in the mitochondria (see study).
• This subcellular melatonin can aid in increasing water production in the mitochondria (step 4 of the electron transport chain) by improving the efficiency of the electron transport chain, reducing oxidative stress, and supporting mitochondrial function and biogenesis.
• Far infrared light (FIR light is available throughout the day whenever the sun is out) - has been shown by Dr. Gerald Pollack to expand our exclusion zone water up to 4-fold.

Can these wavelengths penetrate clothing? NIR light can penetrate thinner fabrics and reach the skin, making it useful in applications where deep tissue effects are desired. FIR light is largely blocked by clothing and provides surface-level warmth rather than deep penetration.

For best results - bare skin is best, and I often roll up my sleeves and expose my forearms on those really cold days! You can also get some great cold thermogenesis & activate brown fat (which creates more water inside your body as well) - by exposing the collarbone & back of the neck to cold temperatures.

Far infrared apart from sunlight? Yes - there are artificial sources like infrared saunas, heating pads & FIR bulbs. These sources are used for therapeutic purposes, such as promoting circulation, reducing muscle tension, and improving skin health.

You can also exercise - do cold therapy or cuddle with a loved one to make your own infrared (and support cellular water).

Near infrared apart from sunlight? Yes - most common are red light therapy panels like EMR TEK (code sarah20) or BonCharge (code sarahk)​

More Wifi = less cellular water: As I mentioned above - Dr. Gerald Pollack has shown an INCREASE in exclusion zone water up to 4-fold (which surrounds our cells & mitochondria) when exposed to infrared light, and a DECREASE in exclusion zone water (15-20%) when exposed to Wifi radiation.

Solution? Do your best to take tech breaks - consider turning off Wifi for periods of time or check out this video Carrie and I did on mitigation & harmonizing.​

More blue light = less cellular water: Excessive exposure to blue light can lead to the formation of free retinol, a harmful form of Vitamin A. This free retinol can damage cytochrome c oxidase (Complex IV) in the mitochondria, impairing its function & preventing water production in the mitochondria.

Solution? Blue blockers are the easiest solution, and taking breaks to go outside as often as you can to view natural light. (My Quantum Day ebook - linked above - also has some bulbs that are low/no blue light).

Less grounding = less cellular water - Grounding, also known as earthing, refers to direct physical contact with the Earth’s surface, allowing the body to absorb electrons from the ground (which can reduce oxidative stress).

When oxidative stress is reduced, mitochondrial efficiency improves, which can enhance the production of metabolic water.

Grounding also enhances the flow of electrons through the ETC, allowing mitochondria to function more efficiently and increase the production of water. When electrons flow smoothly, cytochrome c oxidase (Complex IV), the enzyme responsible for reducing oxygen into water, operates more effectively.

In the winter grounding can be challenging! I do utilize a conductivity meter to test where I am grounded in my home (like in the basement, in a warm bath or while washing dishes).

I have played with various grounding shoes (see this video for examples) & the results can definitely vary person to person. Bahe & Harmony783 are 2 companies that have shoes I have tested to work.

You are also grounded when touching live trees outdoors & conductive surfaces! Don't let perfect be the enemy of good. Here's a podcast I did with Dr. Laura Koniver on grounding & some solutions.

Dry skin/dry air -This is really a matter of minding your consumption of quality water & minerals. Click here to get lesson one of my Hydration Mastery course to learn more & to see what I recommend for optimal water consumption.

When it comes to moisturizing my skin - I am a HUGE fan of Sun & Moo, and you can use my code SARAHK to save on their amazing lotions.

Carrie & I also have a full beauty episode on Quantum Conversations coming out TOMORROW - where we dive deeper into this topic. Click here to subscribe so you don't miss it​