How to Stay Hydrated During the Winter Months

When we think of dehydration, we usually picture sweating profusely on a blazing hot July afternoon.

However, medical professionals regularly see a massive spike in dehydration cases during the dead of winter. Why? Because when the temperature drops, our biological thirst mechanism practically shuts off. We simply don't feel thirsty when we are cold.

Despite the lack of sweat, your body is losing massive amounts of water during the winter. Here is why it happens, and how to stay perfectly hydrated until spring.

The Hidden Causes of Winter Dehydration

There are three primary reasons your body rapidly loses water in the winter:

1. Respiratory Fluid Loss: Cold air holds significantly less moisture than warm air. When you breathe in freezing, dry air, your lungs have to humidify it before it reaches your body temperature. Every time you exhale a cloud of "breath smoke" on a cold morning, you are literally watching water vapor leave your body.
2. Indoor Heating: To combat the cold, we blast our central heating systems and space heaters. This creates incredibly dry indoor environments that rapidly evaporate moisture directly through your skin.
3. Cold-Induced Diuresis: When your body is exposed to extreme cold, it constricts your blood vessels to keep your core warm. This raises your blood pressure. To lower the pressure, your kidneys filter out excess fluid, causing you to urinate far more frequently than you do in the summer.

3 Strategies for Winter Hydration

Because you cannot rely on your natural thirst cues in December, you have to be proactive about your fluid intake.

1. Set a "Room Temp" Rule

Many people struggle to drink ice-cold water when they are already shivering. Switch to drinking room-temperature water, or start your morning with a massive mug of hot lemon water to hit your hydration goals without freezing your core.

2. Eat Your Water

You can get up to 20% of your daily water intake from food. Winter is the perfect time to load up on water-dense, warm foods like soups, bone broths, and stews.

3. Use a Humidifier

Combat the dry air of your central heating system by running a humidifier in your bedroom while you sleep. This prevents the passive loss of moisture through your skin and keeps your nasal passages from drying out.

Set a Winter Water Goal

Don't let the cold weather trick your body into chronic dehydration. Figure out exactly how many ounces you need to drink every day by using our free Water Intake Calculator, and strictly hit that number whether you feel thirsty or not!