How to Stay Hydrated When It’s Cold Outside
It’s easy to overlook how much fluid we lose in the colder months. This makes it hard for us to stay hydrated when it’s cold outside. Between the dry indoor air from our heaters and the simple act of breathing in the cold, our bodies are constantly losing water. Even when we’re bundled up, we sweat, but it’s often harder to notice. This quiet loss of fluid can lead to dehydration without us even realizing it’s happening.
Feeling a little sluggish, having trouble concentrating, or being in a bad mood? It might not just be the winter blues. Studies show that even minor dehydration can affect our memory and focus. More seriously, not drinking enough water is linked to long-term health concerns like chronic kidney disease, joint pain, and even risk factors for heart disease. Staying on top of your water intake is one of the kindest, simplest things you can do for your body, no matter the season.
Why Winter Hydration Is So Important
“Consuming enough fluids is critical for our bodies any time of year, and especially during the winter when it can be harder to keep our hydration up,” says Leslie Ely, a registered dietitian at Methodist Healthcare. Think of water as the unsung hero of your body. It’s busy transporting vital nutrients to your cells, flushing out waste, keeping your immune system strong, and maintaining healthy blood pressure. When you stay hydrated it is a huge payoff for your overall health and well-being.
How Much Water Do You Really Need?
So, what’s the magic number? While it varies from person to person, a good starting point comes from the U.S. National Academies of Sciences, Engineering, and Medicine. They suggest about 15.5 cups (just under 4 liters) a day for men and 11.5 cups (2.7 liters) for women.
For a more personalized number, try this simple trick: take your weight in pounds and divide it by two. That number is a good estimate of how many ounces of fluid you should aim for each day. For example, if you weigh 150 pounds, you’d shoot for about 75 ounces of water. Having this number in mind will help you stay hydrated by setting a goal to reach.
8 Tips to Help You Stay Hydrated This Winter
Making hydration a habit doesn’t have to feel like a chore. Here are some simple, practical tips to help you keep sipping all winter long.
1. Set a Daily Goal
Figure out your daily target and make it easy to hit. Carry a reusable water bottle with you everywhere. Seeing it on your desk or in your bag is a great visual cue. Keep a designated glass of water by your bed or next to your favorite chair to make sipping convenient throughout the day. This makes winter hydration goals possible.
2. Eat Your Water
Did you know you can get hydration from your food? Water-rich fruits and vegetables like citrus fruits, cucumbers, tomatoes, and leafy greens can contribute to your daily intake. A warm, comforting bowl of low-sodium soup is another delicious way to sneak in extra fluids.
3. Warm Up with a Healthy Drink
If cold water feels unappealing when it’s chilly outside, switch to warm beverages. A mug of herbal tea, a comforting cup of broth, or even just warm water with a slice of lemon can feel incredibly soothing and can help you stay hydrated.
4. Be Mindful of Caffeine and Alcohol
That morning coffee or evening glass of wine can be dehydrating. Caffeine acts as a diuretic, causing your body to lose water. Alcohol can do the same and even interfere with your body’s ability to regulate its temperature. Enjoy them in moderation, but don’t count them toward your water goal. It’s a good idea to drink an extra glass of water for every caffeinated or alcoholic beverage you have.
5. Add a Little Flavor
If plain water isn’t your favorite, give it a boost. Toss in a slice of lemon or lime, add a few orange slices, or drop in some fresh berries for a light, refreshing taste. You can also use water enhancers if you like, just try to choose ones without extra sugar or artificial sweeteners. Winter hydration doesn’t have to be boring.
6. Dress in Layers
Thick winter coats and heavy sweaters can make you sweat more than you’d think, and yes—sweating means you’re losing fluids. Dressing in layers lets you peel off or add clothing as needed, keeping you comfortable without overheating. It’s a simple way to stay hydrated throughout the day.
7. Use a Humidifier
Central heating is cozy, but it also dries out the air in your home, making it hard to stay hydrated. When the air is dry, your skin and airways lose moisture faster. Running a humidifier in the rooms where you spend the most time—like your bedroom or living room—adds moisture back to the air, making it easier to breathe and helping your body retain hydration more naturally.
8. Pay Attention to Your Urine Color
A quick way to check your hydration is to look at the color of your urine. If it’s pale yellow, you’re doing great. If it’s a darker yellow or starts to look amber, your body is sending a friendly reminder to drink more water. It’s simple, but surprisingly effective.
Your Routine is Key to Stay Hydrated This Winter
By making a few small adjustments to your daily routine, you can keep your body happy and hydrated all winter long. Your mind and body will thank you for it.
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional regarding any questions or concerns about your personal hydration or health needs.
