As the mercury drops, staying hydrated often falls to the bottom of our priority list. Despite feeling less thirsty during the winter months, it’s crucial to remember that our bodies require ample fluids throughout the year.
We’ve consulted with two medical professionals who have underscored the perils of winter dehydration and provided some tips on maintaining hydration during the chillier months. Is dehydration still a threat in winter?
“There’s a common misconception that the need for hydration decreases post-summer, but this belief can be quite risky,” warns Dr Ashwin Sharma from online pharmacy MedExpress.
“While many believe they can identify when they’re dehydrated, cold weather can reduce your thirst response by up to 40% due to blood vessels constricting to conserve heat.”
What factors contribute to winter dehydration?
“Heated indoor environments can extract moisture from the air, leading to dehydration without us even noticing,” explains Dr Chun Tang from Pall Mall Medical. “We also tend to consume less water in winter as we don’t feel as thirsty.”
Our clothing choices and drinking habits during the colder months also play a role.
“Layering clothes can cause us to sweat, but we might not realise because it evaporates quickly in the cold air,” points out Dr Tang. “Additionally, consuming large amounts of tea, coffee, or alcohol – all popular in winter – can also lead to dehydration.”
Dr Sharma warns: “A rise in illnesses such as flu during the winter months can also cause dehydration, especially in patients experiencing diarrhoea as a symptom. Overindulging in foods that contain high amounts of sodium is another frequent cause of dehydration.”
There is often a misconception that the need to stay hydrated drops after the summer, but this idea can pose significant risks.
What signs might indicate that you are dehydrated?
“If your mouth feels dry, your skin is flaky or itchy, or your urine is darker than a light straw colour, you might be dehydrated,” Dr Tang points out. “Feeling tired, dizzy, or having a headache are also common red flags.”
“One big one for older people, is confusion or trouble concentrating. If you’re experiencing any of these, it’s time to drink up.”
What are some of the dangers of winter dehydration?
Memory issues
“Mild dehydration has been linked with reduced concentration and memory issues,” says Dr Sharma. “Staying hydrated in winter is important for cognitive performance.”
Urinary and kidney problems
“Urinary and kidney problems such as UTIs or kidney stones are another key danger of dehydration, as the kidneys require adequate hydration levels in order to function properly,” Dr Sharma explains.
Lower blood pressure
“Dehydration can lower blood pressure, which can become dangerous in those who are more senior as it can mean an increase in the risk of dizziness and falls, which can become detrimental to overall health,” Dr Sharma emphasises.
Hypovolemic shock
“Hypovolemic shock is one of the biggest dangers that can occur due to dehydration,” warns Dr Sharma. “This is when the body experiences a significant drop in blood pressure, resulting in insufficient oxygen delivery to vital organs. “This can be life-threatening and requires urgent medical attention.
“Long-term dehydration can affect your heart and circulation, make constipation worse, and even dry out your skin, making it more prone to cracking,” adds Dr Tang.
What age demographic is most at risk?
“Older adults are definitely more at risk for dehydration,” confirms Dr Tang. “As we age, our sense of thirst gets weaker, so we don’t always realise when we need to drink. Medications like diuretics or laxatives can also increase water loss. Plus, kidney function changes with age, making it harder for our bodies to conserve water.”
He adds: “And when older adults do get dehydrated it can hit harder, leading to things like confusion, falls, and more severe health problems.”
Tips to help you stay hydrated this winter
Keep a water bottle handy
“Sip on it throughout the day, even if you’re not thirsty,” advises Dr Tang.
Get some herbal tea
“Warm drinks like herbal tea or hot water with lemon are hydrating and comforting on chilly days,” says Dr Tang.
Buy a humidifier
“Keep your indoor air moist with a humidifier,” advises Dr Tang.
Eat hydrating foods
“Eating water-rich foods like soups, stews, and fruits like oranges can also help,” adds Dr Tang.