The likelihood of dehydration is accelerated when you train in cold weather—and at higher altitudes, News Health reports. In these conditions, the air you breathe is drier, and your lungs have to work harder to humidify that air and warm it up. The harder your body works, the more you need to drink.

Use these tips to stay hydrated this winter.

1) Wear Layers. Sweat can reduce your body temperature and force your heart to work harder to maintain blood flow and body temperature. Wear layers of clothing that will absorb perspiration.

2) Water exits the body through exhalation, perspiration, and urination. If your urine is pale and plentiful, you’re well-hydrated. If it’s dark and scant in volume, you need to drink more fluids.

3) Hydrate With Room-Temperature Beverages. 

4) Eat Fruit. Winter fruits are excellent sources of water. To name a few: apples are 84% water; pears are 84% water; and clementines are 87% water. Plus, these fruits contain vitamin C, which helps fight off the flu.

5) Eat Salty Foods and Soup. Foods that contain salt will help you retain water. And soup, with all its broth and vegetables, is hydrating. 

6) Drink Hot Chocolate. You’ve likely heard that chocolate milk is the ideal post-workout recovery drink because of its 4:1 carbohydrates-to-protein ratio. Hot chocolate provides the same benefits—with added warmth.

7) Limit Alcohol and Caffeine. Caffeine and alcohol have diuretic effects. Save them for after your cold-weather workout.