It’s easy to forget about hydration when the temperature drops. Staying hydrated in winter can feel less pressing without summer heat or perspiration as reminders. However, according to Nancy Peters, MD, primary care physician at Family Practice of CentraState, maintaining your fluid intake is just as vital in winter as it is in warmer months.
When you’re bundled up and exercising outdoors, you still lose fluids through sweat and breath, although it may be less noticeable. Plus, dry indoor heat can sap moisture from your body, contributing to dehydration.
A simple way to stay hydrated? Dr. Peters suggests using this easy formula: Take your weight, divide it in half and drink that amount in water daily. For example, a 140-pound person should aim for about 70 ounces of water daily.
For older adults, hydration can be even more of a challenge since the sensation of thirst diminishes with age. Dr. Peters recommends filling a visible pitcher with your daily water goal as a visual reminder to drink throughout the day.
Hydration Isn’t Just Water
Good news: Hydration doesn’t have to come from water alone. Warm drinks like tea, coffee, soups and broths (especially satisfying on chilly days) count toward your daily fluid intake. Herbal teas and decaf options are best, as caffeine can have a mild diuretic effect (loss of sodium and water through urine).
And don’t forget about foods with high water content. Fruits and vegetables like cucumbers, celery, tomatoes and watermelon are packed with hydration and nutrients. Fun fact: cucumbers are about 96% water!
Are You Dehydrated?
Even in winter, dehydration can sneak up on you. Common signs include:
- Feeling very thirsty
- Dry mouth or skin
- Dark-colored urine
- Fatigue
- Lightheadedness
If you notice signs of mild dehydration, the first step is to rehydrate by drinking plenty of water. If you’ve been sweating heavily due to intense exercise or you’re experiencing symptoms like diarrhea or vomiting, drinks that replenish electrolytes – such as sports drinks or oral rehydration solutions – can be helpful. Electrolytes are essential minerals that support key bodily functions. If nausea is a concern, start with small sips to ease your stomach.
If dehydration becomes severe – marked by dizziness, confusion, rapid heartbeat or the inability to keep fluids down – seek medical attention immediately, especially for children or older adults. Severe dehydration may require IV fluids to restore hydration quickly and safely.
This winter, hydrate like it’s summer – even if you’re under a blanket by the fireplace. Whether you’re sipping on herbal tea, enjoying a warm broth or munching on water-rich veggies, your body will thank you for staying hydrated all year long!
FIND A PHYSICIAN
To find a physician, visit CentraState Medical Center’s online Physician Finder.
