The Winter Slowdown: Hydration, Recovery, and Staying Well
By Pam Staso, O2X Integrated Specialist - Baltimore County FD
As cold weather settles in you may be noticing changes in not only the environment, but in your body as well. Whether you've experienced a previous injury or just have joint and muscle pain, it likely worsens in the cold weather. Decreased barometric pressure can increase swelling, and colder temperatures can restrict blood flow leading to decreased muscle elasticity and an increased pain response. As our bodies are 60-70% water, staying hydrated is essential year round. Proper hydration supports immunity, bodily functions, joint lubrication, temperature regulation, and blood pressure.
During colder months, though, dehydration becomes an even greater risk. Spending more time indoors bundled up, exposure to dry air (especially from heat systems), and lower activity levels are all hidden contributors. Less activity often means we’re drinking less water, I know I drink more water when I’m regularly going to the gym. Additionally, lower activity levels can lead to boredom which can then lead to increased alcohol consumption. Alcohol is both a diuretic and inflammatory substance, further leading to dehydration and increased joint and body pain. Studies even show that alcohol intake increases during colder seasons due to factors other than boredom including holiday stress, and shorter days, which can intensify symptoms of Seasonal Affective Disorder.
Historically, winter was a natural season for rest, recovery, and preparation. Humans, dependent on nature to provide food and shelter, mimicked the same cycle. As the world modernized, it limited the reliance on nature to survive with the provision of electricity and light, food availability, and work schedules. However, we can still see the need for rest during colder temperatures. A study assessing differences in wake-sleep time in cities of different latitudes and time of year by looking at phone usage found that those in colder climates rested almost twice as much than those in warmer climates at the same time of year. Rest is when the body and mind cleans itself out, and recovers from stressors over the previous months. However, with constant work and life demands, it is difficult to find the recovery and preparatory periods you’re looking for.
If you find yourself struggling through the colder months, consider trying some of the following:
- Switch your gym focus to maintenance, utilizing lower intensity workouts or including more mobility days.
- Gym time can also be viewed as movement time: dance around the house or try yoga, spandex not required, or play a mildly active game such as Twister.
- Maintain hydration and nutrition utilizing comforting soups and stews with seasonal ingredients, warm teas, or infused water with fruit and spices (my personal favorite is apples and cinnamon sticks).
- Dress in layers for your advantage to help regulate body temperature especially if transitioning between indoors and outdoors throughout the day.
- Purchase a water diffuser to help hydrate the air in your home or office, adding high quality essential oils for an invigorating scent, or to promote your goal: energy, cleansing, sleep, etc.
- Bundle up and get outside for a walk! Outdoor activity and natural sunlight does wonders for your body and brain but if you don’t have that availability, you may benefit from a bright light therapy lamp. Don’t have anywhere to walk outside? Take laps around the house, march in place, put on an epic road trip movie and travel along with the characters!
- Maintain mental activity with puzzles, a puzzle book, coloring, brain games, journaling, trying meditation, or having scheduled time with friends and family in person or virtually.
- Keeping your day-to-day schedule generally the same, or setting alarms for key points throughout the day can be helpful: wake up, hydrate, eat, work, get in a physical or mental activity, and sleep at approximately the same times.
Ultimately, consistency, not intensity will carry you through. It is important to be mindful of what this season of life realistically allows. Rest and recover now lay the groundwork for growth in the next season. Pick your 1% better, and perform!
References
- Jevotovsky DS, Oehlermarx W, Chen T, Ortiz CC, Liu A, Sahni S, Kessler JL, Poli JJ, Lau R. Weathering the Pain: Ambient Temperature's Role in Chronic Pain Syndromes. Curr Pain Headache Rep. 2025 Jan 23;29(1):31. doi: 10.1007/s11916-025-01361-8. PMID: 39847186; PMCID: PMC11759284. https://www.massgeneral.org/news/article/the-importance-of-winter-hydration
- Monsivais, D., Bhattacharya, K., Ghosh, A. et al. Seasonal and geographical impact on human resting periods. Sci Rep 7, 10717 (2017). https://doi.org/10.1038/s41598-017-11125-z https://therootcircle.com/blog/2018/4/28/winter-and-the-cycle-of-life
About O2X Integrated Specialist Pam Staso:
Pam is an O2X On-Site Human Performance Specialist specializing in injury prevention as an athletic trainer. With a focus on human health, wellness, and performance, she evaluates the entire patient to address injury causation, prevention, and optimization. By developing comprehensive treatment plans, she promotes long-term improvement and peak performance for those she works with. With over 15 years of experience in the field, Pam has worked with elite Division I, II, and III collegiate athletes, as well as Naval Academy midshipmen. One of her most fulfilling roles was serving the U.S. Army’s 14th Military Police Brigade at Fort Leonard Wood, Missouri, where she integrated musculoskeletal injury prevention, evaluation, and treatment protocols for Basic Trainees. During this time, she collaborated with military and healthcare professionals to implement elements of the TOMS and H2F programs, benefiting both trainees and unit leadership. Most recently, she worked in an orthopedic clinical setting, assisting physicians and physician assistants in treating musculoskeletal injuries. Outside of work, Pam enjoys staying active in the gym and outdoors, reading, watching movies, and getting a solid calf workout at concerts. She also takes her competitive spirit to the racquetball and pickleball courts, often at her own expense, where she looks forward to seeing the Baltimore County Fire Department staff claim victory as the first O2X Pickleball Championship Regional Champions.