Why Dehydration Is Still a Risk During the Wintertime

Winter or cold-weather dehydration may seem less likely than summertime dehydration, but it is 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.

Causes of winter dehydration 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 countering it.

Causes of Winter Dehydration

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

Indoor Heat

All the heat pumped into your office or home keeps the building warm, but “indoor air is really dry,” says Antonucci. This is counter to summertime humidity, which leaves you sticky from all the moisture in the air. Spending time inside working, sleeping, and hanging out keeps you exposed to this dry heat for much of your day. This can cause you to lose fluids and become dehydrated.

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,” says Antonucci.

You’re Not Carrying Water Anymore

When it’s warm, we tend to get more thirsty, so you're probably more likely to keep that water bottle within reach. But in the cold winter months, you’re not as thirsty and perhaps feeling chilly, and it can feel less desirable to carry a water bottle with you, says Antonucci. This can in turn lead to dehydration as well.

Signs of Winter Dehydration

• Headaches
• Dry mouth
• Dry skin
• Dizziness

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,” says Antonucci.

Increase in Injuries If you’re an athlete or highly active recreationally, you might notice that you’re starting to get injured more often. Your cells are full of water, and hydration also impacts blood flow and muscle contraction. “Nothing works as well when you’re dehydrated. Your body has to cut corners,” says Antonucci.

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, says Antonucci.

Tips for Staying Hydrated in Winter

A good way to check for dehydration, says Stella Volpe, PhD, RDN, a professor and the department head of human nutrition, foods, and exercise at Virginia Tech in Blacksburg is to do the pee test. If your urine is pale yellow, it’s healthy. “That’s a measure that anyone can use at any time of the year to test their hydration status,” she says.

“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,” says Dr. Volpe.

Here are some useful 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, says Antonucci.

2. Drink Tea or Hot Water

3. Infuse Your Water With Flavor

Drop pieces of fruit, like diced apples, in plain water. If you really want to get creative, says Volpe, brew water with an unsweetened iced tea bag and add pieces of fruit.

4. Eat Water-Rich Foods

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

5. Practice the 1:1 Rule

That is, for every non-water drink, pair with a glass of water. In the morning Antonucci will fill a large mug with coffee and another large mug with water. At lunch, it’s another large mug with water, plus a mug of a beverage like seltzer or herbal tea.

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 drink.

The Takeaway

Wintertime dehydration is definitely still a risk. The main causes include hot and dry indoor temperatures, wearing too many layers, and not carrying enough water as you would in the warmer summer months. Signs of dehydration are numerous, but some more common ones include headaches, dizziness, dry skin, and dry mouth. People may also experience a lack of energy, trouble concentrating, and increase in injuries, especially if you are working out or playing sports. Some tips for staying hydrated in winter include 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.