Dehydration in winter: Why it happens and how to prevent it
Winter and dehydration are two things we don’t often associate, but dehydration can occur during the colder months just as easily as in the summer. While we usually think of dehydration as a summer issue due to sweat and heat, the winter months bring their own challenges when it comes to staying hydrated.
When it’s cold outside, we tend to feel less thirsty and may forget to drink enough fluids. But dry, cold weather also increases our risk of dehydration. To keep you healthy this winter, here are some symptoms to look out for and how to ensure you stay well-hydrated this winter season.
Why dehydration happens in winter
About 60% of the human body is water, making it essential to our body’s daily functions. You lose water daily by sweating, urinating, or through bowel movements. Water loss happens all year, no matter what the temperature is outside, so it needs to be replenished regularly.
Water loss can be more difficult to notice when it’s cold because you may not realize you are sweating and don’t feel as thirsty. Additionally, the dry air indoors in the winter can cause you to lose water via evaporation. But you can get dehydrated in the winter, just as much as in the summer.
Dehydration happens when you aren’t drinking enough or losing more fluids than you can replace. Eventually, your body doesn’t have enough fluids to function correctly, which can cause dangerous symptoms, particularly for young children or older adults with less body water.
Common winter dehydration symptoms
When your body doesn’t have enough water, it is unable to properly transport nutrients, remove waste, and maintain proper temperature or steady blood pressure.
If you aren’t drinking enough in the colder months, symptoms of dehydration in the winter are similar to those you would experience at any time of the year. Some winter dehydration symptoms include:
- Constipation
- Difficulty concentrating
- Dizziness
- Dry mouth
- Dry or cracked lips
- Dark colored urine
- Feeling thirsty
- Headaches
- Irritability
- Rapid heart rate
Dehydration also increases your risk of kidney stones and urinary tract infections. It can also make constipation worse.
Tips to stay hydrated in the cold
Water goals can vary based on your age, sex, body weight, activity level, and the temperature outside. The old saying “eight glasses per day” may not apply to everyone. The Institute of Medicine suggests that women may need eight, eight-ounce glasses, but men need closer to 12. Speak to your healthcare provider to determine your individual fluid goals.
Staying hydrated during the winter months may require more effort than in the summer when we naturally feel thirsty due to the heat.
You might be surprised to know that just drinking water does not meet our hydration needs. We also get quite a bit of fluid from food, particularly water-rich foods like fruits and vegetables. Aim to include at least one fruit or vegetable at each meal daily.
Warm liquids are also a source of hydration if you don’t feel like drinking cold water when it’s cooler outside. Herbal tea or warm broth can also help you meet your needs. A tasty soup is a fluid-rich food that can help you stay hydrated and warm.
If you simply forget to drink water, set a timer as a reminder, or consider purchasing a bottle with markers that help you stay motivated to reach your hydration goals.
Limit caffeine and alcohol, which can be dehydrating. Instead, opt for decaf coffee or herbal teas without caffeine to stay warm. Limit alcohol to no more than one drink per day for women or two for men.
Why it’s important to stay hydrated this winter
In the winter months, there are a lot of factors that may increase our risk of dehydration. First, the winter tends to be when people are more likely to get sick. A high fever or diarrhea due to illness can increase your risk of severe dehydration.
Environmental humidity also plays a role, as you can become dehydrated faster simply from breathing in dry air. In the cold, the kidneys also excrete more urine, further increasing your risk of dehydration.
If you or a loved one is experiencing symptoms of winter dehydration, it is important to seek help. Our caring providers are here 365 days a year, seven days a week, to help. To get started, just look for the center nearest you and walk in or save your spot online. We are here to help you stay healthy all winter.
References
