Winter dehydration is real – here’s how it affects the body

When we think about dehydration, we usually think about hot summer days, sweating and reaching for a cold glass of water to cool down. But dehydration isn’t just a summer problem. It can happen in winter too, and because we generally feel less thirsty when it’s cold, it’s easy to overlook.

Why do we get dehydrated in winter?

One of the biggest reasons is that we simply tend to drink less water when it’s cold. When you’re not sweating as much, it’s easy to go through most of the day without thinking about how much you’ve actually had to drink. Cold, dry air can also cause your body to lose more moisture through your skin and when you breathe.

Heating can make this worse. Spending a lot of time indoors with heaters running can dry out the air, which can leave you feeling dry and can contribute to fluid loss. We also tend to drink more coffee and tea during winter because they’re warm and comforting. These drinks contribute to your daily fluid intake, but they shouldn’t completely replace water.

Exercise is another thing to consider. You might not notice yourself sweating as much during a winter workout, but you’re still losing fluids, especially during intense exercise or if you’re wearing several layers.

What are the signs of dehydration?

Feeling thirsty is an obvious sign, but it’s not always the first thing you’ll notice. A dry mouth, darker urine or going to the bathroom less often can all be signs that you need more fluids.

You might also experience headaches, tiredness, dizziness, dry skin or difficulty concentrating. If you’re feeling unusually sluggish or your workouts suddenly feel harder than normal, dehydration could be one of the reasons.

More serious dehydration can cause symptoms such as confusion, a rapid heartbeat, extreme weakness or fainting. If this happens, it’s important to seek medical attention.

How much water do you actually need?

There isn’t a one-size-fits-all specific amount. How much water you need depends on factors like your body size, activity level, diet, the weather and your general health.

A good approach is to drink regularly throughout the day rather than waiting until you’re really thirsty. The colour of your urine can also give you a rough idea of how hydrated you are. Pale yellow urine generally means you’re well hydrated, while consistently dark urine can be a sign that you need more fluids.

It doesn’t have to be plain water

If you struggle to drink enough water during winter, there are plenty of other options. Herbal teas are a great choice because they’re warm and naturally caffeine-free. You can also get a surprising amount of fluid from foods like soups, stews, fruit and vegetables.

Electrolytes can be useful after intense exercise or if you’ve lost a lot of fluid through sweating, vomiting or diarrhoea. However, most people don’t need electrolyte drinks all the time, and some commercial options can contain quite a lot of sugar.

The bottom line is that just because you aren’t as thirsty in winter, doesn’t mean your body needs less water. Keep a bottle nearby, drink regularly and include hydrating foods and drinks in your diet. Your body still needs to stay hydrated, even when it’s cold outside.