5 Holiday Hydration Tips From A Registered Dietician

Ah, the holiday season — the most wonderful time of year! But between gift shopping, work parties, and the hustle and bustle of travel, our fitness and nutrition regimens are put to the test. One of the first casualties of the holidays? Hydration. 

"Drinking enough water is so important," says registered dietician Lisa Valente, MS, RD. "If you're traveling or just thrown off your routine with the holidays, that can lead you to drink less water. Also, you may be drinking more alcohol at parties and celebrations, which is dehydrating." 

So, how can people maintain healthy hydration over the holidays? Valente dropped five helpful tips, below. 

How to hydrate for the holidays, according to an RD

1. Kick off the day with H2O

"Starting your day with a glass of water, before coffee, can be helpful to kickstart your hydration," says Valente. (This is a sound strategy every day, not just over the holidays!) Valente also recommends keeping a big water bottle or tumbler on hand and refilling it throughout the day. Your water bottle doesn't need to have motivating phrases etched onto the side or a fancy companion app, but it should be a vessel you don't mind toting around — out of sight, out of mind (er, mouth?). 

2. Prioritize staying hydrated while traveling

Valente explains that people tend to get dehydrated when they travel. Whether you're flying, road-tripping, or hopping on a train, our busy holiday schedules can push our water intake to the back burner. "If you're flying, the air on planes is dryer so you need a little bit more water," adds says. 

The solution? "Bring a reusable water bottle with you and actually drink from it," Valente says. "And pack hydrating snacks, like fresh fruit, cucumbers, or a smoothie in a to-go bottle." 

3. Don't stop with water

When it comes to hydration, Valente says that water is not the only drink that counts. "You can sip on coffee, tea, or seltzer. We also get some water from foods, like fruits and vegetables." Examples of hydrating foods include watermelon, zucchini, cottage cheese, celery, and bell peppers. 

4. Know how to stay hydrated while drinking alcohol

The holiday season is full of parties — which is kind of the best part, right? But, if you're a drinker, the marathon of celebrations can also dry you out. That's because booze is a diuretic, which means it increases your urine output and ramps up your likelihood for hangovers (which in turn can lead to more dehydration... we won't go into the details). 

But if you're unable to resist the holiday spirit(s), Valente says there are a few things you can do. "Don't start your evening when you're dehydrated," she advises. "'Pregame' with water or a mocktail. Try alternating your alcohol with water or seltzer, or choose low ABV or alcohol-free drinks, like an NA beer. End your night with water as well."

While it's easy to get swept up in the fun of festive holiday drinks, Valente would be remiss if she didn't mention that we should limit the amount of alcohol we're consuming, period. "It's recommended that men consume no more than two drinks a day, and women limit themselves to just one," she says. 

5. Supplement with electrolytes

Valente explains that electrolytes themselves — sodium, magnesium, potassium — are essential for our bodies and key for hydration. "You'll get some necessary electrolytes through food. But, if it's hot, you're sweating a lot, or you just need a little hydration boost, an electrolyte powder can help," she says.

Electrolyte powders are a super easy way to replenish your electrolyte stores, and they're widely available these days. Just keep an eye on the sugar content: Personally, I'm a fan of LMNT, which offers zero-sugar electrolyte powders in a ton of different flavors (they're keto- and paleo-friendly, too). 

"Sometimes, if it's a good flavor, it can give you a nudge to drink a little bit more water. Most people don't need electrolyte powders every day though," Valente says.

The takeaway

Hydration is crucial for our health and, in turn, keeps us primed and ready to tackle our fitness goals. The holidays can throw a real wrench in our routines, but limiting your holiday party drinking, snacking on hydrating foods, and consuming plenty of liquids can help our bodies perform at their best, even during the most hectic-yet-wonderful time of year.

Additional sources: 

Marlou Mackus, Ann-Kathrin Stock, Johan Garssen, Andrew Scholey, Joris C. Verster, Alcohol hangover versus dehydration revisited: The effect of drinking water to prevent or alleviate the alcohol hangover, Alcohol, Volume 121, 2024, Pages 9-18, ISSN 0741-8329, https://doi.org/10.1016/j.alcohol.2024.07.006.

US Department of Agriculture, Food Search, https://fdc.nal.usda.gov/food-search

Chiva-Blanch, Gemma, and Lina Badimon. “Benefits and Risks of Moderate Alcohol Consumption on Cardiovascular Disease: Current Findings and Controversies.” Nutrients vol. 12,1 108. 30 Dec. 2019, doi:10.3390/nu12010108