Eight easy yet efficient wintertime hydration strategies

You need to drink more water in the winter if you feel ill, constipated, or confused. Learn from professionals how to remain hydrated in a simple way.

Dehydration from consuming less water is one of the factors contributing to the rise in wintertime health problems. Reduced water consumption can affect a number of bodily processes, including digestion, immune system support, temperature regulation, and bone and joint health. Many people ignore their thirst over the winter, which can result in headaches, constipation, and even a decline in cognitive function. You need to drink more water and eat more hydrating meals if you are constantly feeling ill, constipated, and confused in the winter. Infused drinks might be an excellent way to replenish your body if you find that drinking water all the time bores you. Warm, hydrating drinks are a great way to start the day. Throughout the day, make a point of drinking enough water. (Also read:

Why wintertime dehydration is common

“Maintaining adequate hydration is a year-round necessity, but the winter months bring unique challenges as the cold weather often diminishes our awareness of thirst. Dehydration during this season can lead to various health issues, including headaches, fatigue, constipation, and impaired cognitive function,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospital.

“Sustaining proper hydration in winter is imperative for overall well-being. Despite the colder temperatures, dehydration remains a potential concern due to factors like dry air, heightened respiratory water loss, and diminished thirst perception, says Dr Sunil Kumar Baliyan, Consultant- Internal Medicine & Assistant Medical Director, Yatharth Hospital, Greater Noida


Dr. Rohtagi advises choosing hydrated foods and sipping water at mealtimes. The dietitian also stresses the significance of preserving electrolyte balance during the winter.

Include water with meals:

Establish the practice of having water with each meal. This will guarantee that you consume the recommended amount of water each day. If you’re tired of plain old water, you can add cucumber, orange, or lemon slices to make it taste better.

Make hydrating food choices:

Winter warming meals like soups, stews, and broth-based dishes can help you stay hydrated. Additionally, pay attention to foods like avocados, berries, tomatoes, and celery that are high in water content.

Consume electrolytes:

By consuming electrolyte-rich beverages, you can reduce the chance of electrolyte imbalance brought on by dehydration. Consider rehydrating with coconut water or a sports drink after working out. As an alternative, you can flavor your water with a dash of salt or electrolyte powder.

Savor sweet potatoes and winter squash:

Add vegetables high in fiber and moisture, such as sweet potatoes and winter squash, to your meals. Roasted or mashed, these vegetables offer vital vitamins and potassium that help maintain proper water levels.

Establish a routine for water intake:

During the winter, when the feeling of thirst may be diminished, it might be especially beneficial to establish a regular for water consumption. Drink water regularly throughout the day, not just when you’re thirsty. This requires intentional effort on your part.

According to Dr. Baliyan, moisturizing skin on a daily basis using moisturizers can help control indoor humidity levels. Humidifiers can also be used in rooms.

Incorporate warm drinks:

Make sure you get enough fluids each day by including warm, non-caffeinated drinks like herbal teas and broths. These choices not only help with hydration but also provide extra comfort in cooler weather.

Skin moisturization:

Use moisturizers to stop the skin from losing too much water in order to combat dehydration. Maintaining good skin is important for the retention of body fluids in general.

Monitoring indoor humidity:

Control the amount of humidity in your home by using humidifiers. Sustaining proper humidity levels helps stave off dehydration from respiratory water loss, which is exacerbated by dry indoor air.