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Jan 16, 2024

Why should you be drinking more water this winter?

As autumn bids its farewell, winter tiptoes around the corner. Get ready for the cozy embrace of cold nights, warm blankets, the enchanting beauty of snow-kissed landscapes, and loads of water. Loads of water? Yes, you heard it right! Winter dehydration is real. You tend to feel less thirsty during the winter, so you drink less water. It is a common myth that hydration needs are quite low during the winter. But winter dehydration is a serious issue, as you tend to lose fluids due to sweat without proper realization.

Factors that lead to dehydration during the Winters

Dehydration during the winter is often the last thought that comes to your mind. It seems counterintuitive, as the weather is cool but there are various reasons that contribute to it-

Low Humidity

In winter, the air is cold, dry, and has less moisture. Most people use indoor heating systems that further lower humidity levels. Dry air can lead to increased water loss through breathing and evaporation from the skin, contributing to dehydration.

Reduced thirst perception

People may not feel as thirsty in colder climates as they do in hotter ones. This lessened feeling of thirst may cause one to drink less water, which can result in dehydration.

Increased Urination

The body may produce more urine in colder climates. Furthermore, some individuals may use diuretics like alcohol or caffeine more frequently in the winter. If sufficient fluid intake is not maintained, increased urination can cause dehydration by contributing to fluid loss.

Layering up is a sweaty affair

Winters are a great time to exercise, but you might not feel motivated to step out. In the cold season, we tend to put on more layers. We might not feel the heat, but we lose body fluids through sweat without even realizing it.

Respiratory Water Loss

Breathing in chilly air may cause a rise in this fluid loss. People with respiratory disorders or those who breathe through their mouths are more susceptible to this effect.

Lack of Awareness

During the winter, people may not be as aware of how much water they should be drinking because they don’t feel as thirsty. Furthermore, the emphasis on hot drinks like tea and coffee could cause people to overlook the importance of drinking plain water.

Signs of Dehydration

These are common signs of dehydration that you should be noticing during the winters

Dry Mouth
Lack of concentration
Low Energy
Poor Memory
Frequent Urination

Tips to stay hydrated during the Winters

There are some easy tips that can help you stay hydrated during the winter:

Make water bottle your companion

Take your water bottle wherever you go. It is a constant reminder that will help you drink water from time to time.

Have infused water

You can try interesting infused water recipes by adding your favorite flavors. There is a wide room for experimentation, and it will make the hydration journey enjoyable.

Have water after natural breaks

Try having a glass of water or at least a sip every time you urinate. It will help you combat the fluid loss more effectively.

Have hydrating foods

You can incorporate hydrating fruits and vegetables in your diet like tomatoes, zucchini, cabbage, celery, watermelon,strawberry, muskmelons, cucumber, etc.

Apply the 1:1 rule

In other words, pair each non-water beverage with a glass of water. In the morning, you can have a glass of water paired with a beverage. The lunch consists of one large mug of water and another mug of a beverage, such as herbal tea or seltzer. At dinner, you can have a glass of water and pair it with a smoothie or milkshake later.

Set reminders on your phone

You can set reminders at regular intervals, and it will help you drink water amidst a hectic schedule. WaterMinder is an advanced application that helps you set customized reminders, track liquid intake (water, beverages, alcohol, and multi ingredient drinks), and take up interesting hydration challenges. Witness the new version of the app here.

Even when you don’t feel especially thirsty, it’s important to pay attention to how much fluid you consume in the winter to avoid dehydration. During the colder months, it can be easier to stay properly hydrated by including foods that are high in water content, like fruits and vegetables, and by keeping a healthy ratio of water to warm beverages.


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