Why Dehydration Is Still a Risk During the Wintertime

Winter or cold-weather dehydration may seem less likely than summertime dehydration, but it is still a risk. “There’s a false perception that hydration needs drop so dramatically in winter that dehydration can never be a problem,” says New York City–based sports dietitian Lauren Antonucci, RDN.

According to experts, causes of winter dehydration can include indoor heat, too many layers of clothing, and the fact that you may not be carrying around a bottle of water anymore. Read on to learn more about winter dehydration, including the signs, and some tips for avoiding it.

Here are some of the main reasons why winter hydration is still a risk.

Underestimating the Effects of Indoor Heat

Bundling Up in Too Many Layers

When the temperature drops, sticking with outdoor exercise is good for your mind and body. But if you’re someone who doesn’t like to feel cold, you might overdress on purpose. “Many people layer up and sweat through their clothes, but because they don’t feel hot, they don’t realize that they’re losing as much sweat as they are,” Antonucci says.

You’re Not Carrying Water Anymore

When it’s warm, we tend to get thirstier, so you’re probably more likely to keep that water bottle within reach. But when the temperature drops, so does your thirst — and it’s easy to forget to (or want to) carry a water bottle, Antonucci says. Not drinking enough water throughout the day can contribute to dehydration.

• Headaches
• Dry mouth
• Dry skin
• Dizziness
• Tiredness
• Loss of appetite
• Muscle Cramps
• Constipation

Some other signs include:

Lack of Energy Many people refer to this as a “midday slump.” “This can happen for other reasons, such as not eating a good breakfast or you didn’t have time to eat lunch, but you might also be dehydrated,” Antonucci says.

You’re Not Going to the Bathroom Regularly If you go more than two hours without peeing or your pee is the color of apple juice, you’re not drinking enough fluids, Antonucci says.

While you may not feel as inclined to drink water in the winter months as you are in the summer, getting your daily intake is no less important.

“Even if you’re spending much of the day sitting at home or in the office to escape the cold, you still need to hydrate,” Volpe says.

Here are some useful expert tips for staying on top of your winter hydration.

1. Grab a Portable Water Bottle or Keep a Pitcher Nearby

Take your water bottle everywhere you go, and if you’re at home working or in the office, fill up a pitcher of water and keep it on your desk. It will serve as a reminder to keep sipping and filling up your glass, Antonucci says.

2. Drink Tea or Hot Water

3. Infuse Your Water With Flavor

4. Eat Water-Rich Foods

“It’s the totality of water from fluids and food that counts toward hydration,” Volpe says. Fruits and vegetables, such as celery, tomatoes, and watermelon, generally supply water, she says, but other foods like hot soups will also help your body meet its needs, and they can be especially satisfying when those outdoor temperatures start to drop.

5. Practice the 1:1 Rule

That is, for every non-water drink, have a glass of water as well. For example, in the mornings, Antonucci says she fills a large mug with coffee and another large mug with water. At lunch, she opts for a beverage like seltzer or herbal tea, plus another large mug of water.

6. Trade Booze for a Hydrating Mocktail at Happy Hour

Try swapping dehydrating alcohol for a DIY mocktail. You can mix flavored, no-added-sugar seltzer water with a few raspberries or slices of lime for an easy, healthy, and hydrating drink.

• Winter dehydration can creep up on you for various reasons, such as spending more time in hot and dry indoor temperatures, wearing too many layers, and not carrying a water bottle like you would during summer.
• Stay hydrated during the winter by swapping cold beverages for hot ones, keeping water nearby as a reminder to keep drinking, eating water-rich foods like soups and fruit, and infusing your water with flavor.
• Signs of dehydration include headaches, dizziness, dry skin and mouth, and fatigue, so it’s important to stay vigilant even when it’s cold.
• Severe dehydration can have serious health consequences; if you experience symptoms like confusion, fainting, or rapid heart rate and breathing, seek medical advice immediately.