Why your hydration needs change in winter & what actually helps....

(From someone who talks about hydration in terms of light, mitochondria, and physics - not just “drink more water.”)

As we shift into colder months in the Northern Hemisphere, the air isn’t just drier… your biology changes too.

Cold weather, low humidity, reduced sunlight, and disrupted circadian rhythms all change how your body holds, uses, and creates water.

Yes - your mitochondria actually make water, and winter can make that process harder.

Let’s break down what’s really happening (and the tools that help):

Keep reading for the article & checklist....

Quick notes:

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 ​First - click here for my full water guide if you don't have it already!​ 

1. Circadian rhythms shift → hormones shift → hydration shifts

In winter, shorter days + longer nights + more artificial light = a circadian mismatch for most people, and when your circadian clock is off, three key hormones stop working properly:

• Vasopressin (anti-diuretic hormone)

Normally increases at night to help you retain water.

Artificial light at night suppresses it → more nighttime urination → dehydration.

• Cortisol

Should peak in the morning and fall at night.

In winter, artificial light pushes cortisol later, which messes with:

• thirst signaling
• kidney water retention
• electrolyte regulation

• Melatonin

Melatonin isn’t just a “sleep hormone” - it supports mitochondrial water production.

If you kill melatonin with evening light, you reduce metabolic water.

Solution:

• Get morning sunlight - you can also try the ​chroma 10,000 lux panel ​AFTER natural light & only in the morning.

• Keep pre-bed lux under 10 (​MyCircadianApp ​helps track this).

• Use ​blue blockers ​after sunset & keep lux below 1 in your sleep environment!

 ​Download my free Perfect Quantum Day guide if you don’t have it.​ 

2. Less sunlight → less infrared → less cellular hydration

Infrared (IR) is essentially hydration for the cells of your body!.

Infrared light charges the water inside your cells and expands EZ water (Pollack’s work). Winter = far less IR, due to being indoors more!

Near Infrared (NIR) - available from daybreak until nightfall outdoors

NIR:

• triggers mitochondrial melatonin
• improves electron flow
• increases metabolic water
• reduces oxidative stress (this matters for hydration)

You can replace some NIR with:

 ​• red/NIR panels ​ 

 ​• infrared saunas​ 

 ​• low-intensity heat therapy​ 

• even gentle movement outdoors

Far Infrared (FIR)

FIR expands EZ water up to 4x.

You can get FIR from:

• sunlight

• ​saunas​ 

• ​the biomat​ (my black friday gift to myself last year that I use nightly)

• ​firelight (candles or fireplace)

Tip: Bare skin gets the most benefit.

3. Hydrogen improves mitochondrial hydration efficiency

I will be going live on Instagram tomorrow at noon EST to talk about hydrogen!

 ​Hydrogen​ (inhaled or dissolved in water) supports hydration by:

• reducing oxidative stress in the ETC

• improving electron flow

• supporting Complex I function

• protecting EZ water from oxidative collapse

In simple terms:

Hydrogen makes your mitochondrial water-making machinery work better.

Great options:

• ​hydrogen tablets​ 

• inhalation machines which also make hydrogen rich water(​what I use daily​)

Especially helpful in winter when sunlight exposure is low.

4. Cold exposure changes hydration (in a good + bad way)

Winter increases cold diuresis (you pee more when cold).

BUT cold exposure also activates brown fat, which creates metabolic water.

Use cold strategically:

• short cold bursts

• keep the collarbone & back of neck exposed for brown fat

• contrast therapy → ​Sauna​ + cold

5. More WiFi & blue light = less cellular water

Pollack’s research showed:

• IR → increases EZ water up to 4x

• WiFi → shrinks EZ water ~15–20%

Blue light:

• creates free retinol

• damages cytochrome c oxidase

• blocks mitochondrial water production

Solutions:

• tech breaks

• airplane mode at night (and or phone out of the bedroom entirely)

• blue-blocking bulbs + glasses (​click here for my lightbulb guide​)

• mini sunlight breaks throughout the day

6. Grounding supports mitochondrial water production

Grounding reduces oxidative stress → electrons move more efficiently → Complex IV produces more metabolic water.

Even in winter:

• trees ground you

• conductive surfaces ground you

• bath - shower & or running water grounds you

• many homes have grounded basements

• grounding shoes (​Bahe​, ​Harmony783​) help

• grounding tools (​this is a brand I trust)​ 

Don’t obsess over “perfect.” Consistency > extremism.

7. Dry skin = mineral loss + EZ water collapse

Winter dryness is not solved by “more moisturizer.”

You need:

• minerals (​click here for my favorite​)

• ​good water structure​ (mineralized + hydrogen-rich if possible)

• infrared exposure

• good topical support

Topical favorites:

• ​OneSkin for face + +lips + hair ​(I use their OS-01 for winter skin barrier support & LOVE the lip mask!)

• ​Castor oil ​(I use as a lotion after bath - just make sure to air dry for a while afterwards 😅)

• ​Sun & Moo for body moisture​ (code SARAHK)

8. Practical Winter Hydration Protocol

Morning:

☑ bright sunlight ASAP (Sunrise & UVA - ​use MyCircadianApp​)

☑ ​minerals​ in water (or straight if you need an extra boost)

☑ ​hydrogen​ (if using)

Midday:

☑ go outside for even 2 minutes

☑ red light panel (​click here for 25% off Bon Charge​) if sunlight is low

☑ grounding if possible (​click here for my grounding in winter article​)

Evening:

☑ keep lux <10 for 3 hours (​click here for my lightbulb guide​)

☑ ​hydrogen inhalation​ for parasympathetic

☑ warm bath - ​click here for my magnesium soak ​ 

 ​☑ warm FIR (​ ​click here for Black Friday on Biomat​) - or candle/firelight

☑ ​OneSkin for skin barrier​ or ​Sun & Moo​ - or ​Castor oil​ 

☑​ blue blockers​ 

Night:

☑ WiFi off

☑ pitch-black room (Lux less than one - ​measure with MyCircadianApp​)

☑ ​blackout mask for him & her​ 

I hope this helps! Please feel free to share with a friend or family member!

 

 ​NEW PODCAST: Why Leptin Resistance is so common in the winter (and what to do)​ 

 ​NEW ARTICLE: Hot bath vs Sauna: New research on why you might not have to break the bank ​​

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In Health🌞,

Sarah