We naturally tend to drink water in the summer season due to the hot climate, while it can be tough to have adequate water in winter. Cold weather often suppresses the clue to drink water, leading to dehydration without any signs. Dehydration in winter can lead to several health woes, and in fact, it might even worsen flu symptoms.
How to stay hydrated in winter

Staying hydrated during winter is just as important as in the warmer months, as your body needs adequate fluids to maintain overall health, regulate body temperature, and support immune function. Thus, avoiding health issues such as dry skin, dry mouth, and headaches to mention a few.

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Dive into this article to learn about simple tips to help you stay hydrated through winter.

Why Is Hydration Important in Cold Weather?

Dry Air: Cold air is drier, especially when paired with indoor heating, which can dehydrate your body.

Increased Fluid Loss: You lose more water through the respiration process, as the cold weather makes you breathe out more moisture.

Reduced Thirst: The body’s thirst mechanism is less active in cold weather, leading to unintentional dehydration.

Immune Support: Proper hydration keeps your immune system strong, a key factor during flu season.

Also Read: Winter Diet 101: A Guide to Foods To Add And Avoid During This Season

Effective Tips to Stay Hydrated in Cold Weather

Drink Warm Beverages

Go for hydrating hot drinks like herbal teas, warm lemon water, or low-salt soups or broths. These hot drinks not only keep you hydrated but also help warm your body and comfort you.

Set Reminders

Keep alarms or use apps to remind yourself to drink water regularly, as you may not feel naturally thirsty in the cold weather.

Add Hydrating Foods

Include water-rich foods like citrus fruits, cucumbers, spinach, and soups in your diet on a regular basis. These contribute to your daily water intake and maintain hydration.

Carry a Water Bottle

Carrying a reusable water bottle is a simple and easy way to ensure you sip water throughout the day, even when indoors.

Monitor Your Urine Colour

Light-coloured urine typically indicates proper hydration, while dark urine can be a sign of drinking more water.

Avoid Dehydrating Drinks

Limit caffeine and alcohol consumption, as both have diuretic effects and can lead to dehydration.

Layer Up

Wearing layers helps reduce water loss caused by sweating when your body works harder to stay warm.

Also Read: 5 Winter Foods To Warm Your Tummy And Boost Metabolism

Include electrolytes

To fight electrolyte imbalance caused by dehydration include electrolyte-rich drinks. Post workouts consider replenishing with a sports drink or coconut water. You can also add a pinch of salt or electrolyte powder to your regular water to boost your electrolytes.

Myths About Hydration in Cold Weather

Myth: You don’t need as much water in winter.

Fact: Your body requires consistent hydration year-round, regardless of the season. So, it is important to drink adequate fluids throughout the season.

Myth: Warm drinks alone can keep you hydrated.

Fact: While warm beverages can help, plain water or other fluids are necessary to meet your daily hydration needs.

Myth: You only need water when you’re thirsty.

Fact: Thirst is not a consistent indicator in cold weather. By the time you feel thirsty, you may be already in a state of mild dehydration.

Myth: You can only hydrate by drinking water.

Fact: Foods like fruits, vegetables, and soups also contribute significantly to your hydration levels.

Signs of Dehydration in Cold Weather

  • Dry or flaky skin
  • Fatigue or lack of energy
  • Dizziness or headaches
  • Dark yellow urine
  • Dry mouth or lips

Conclusion

Staying hydrated during cold weather is vital for your overall health and well-being. By incorporating warm drinks, hydrating foods, and regular water intake into your routine, you can combat the effects of dry air and low temperatures. Remember, hydration isn’t just about quenching your thirst—it’s about keeping your body functioning optimally throughout the year.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 

References:

https://www.massgeneral.org/news/article/the-importance-of-winter-hydration

https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

Nutr Rev. Author manuscript; available in PMC: 2011 Aug 1.

Water, Hydration and Health

Barry M Popkin 1, Kristen E D’Anci 2, Irwin H Rosenberg 3