With temperatures plunging, have you noticed any unexplained headaches that come without warnings or refuse to go away at times? Are you making less frequent visits to the bathroom for urination, or perhaps not having a good bowel movement? Is your skin — including your lips — drying out or becoming cracked? While these signs are quintessential during the winter season, chances are that you are also dehydrated — you are using or losing more body fluid than you are taking in, even in these cold, dark days.
Yes, it’s possible to become dehydrated in winter, and it can be just as dangerous as in summer. Even though you may think you are not sweating much or you are keeping yourself warm, assuming that it won’t cause any loss of water, or you’re taking enough fluids in the form of hot beverages like tea, coffee or hot chocolate, dehydration can still occur. In fact, most people can get dehydrated without even realising.
Not just about summer
According Dr Bikky Chaurasia, consultant, internal medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai, there can be several causes of dehydration during the cold weather:
Cold, dry air reduces moisture
Less awareness of thirst leads to lower water intake
Indoor heating causes dryness
Increased urination due to cold weather
Hot drinks and alcohol contribute to fluid loss
Reduced physical activity affects hydration
Illness can dehydrate the body
Thick clothing leads to sweating and water loss
Dehydration during winters occurs due to a combination of factors that are often overlooked, says Dr Vineet Arora, senior director, internal medicine and diabetology, Max Super Specialty Hospital, Shalimar Bagh, Delhi.
“The cold weather suppresses the body’s thirst mechanism, reducing the natural urge to drink water, even when hydration is needed,” he adds.
Additionally, the dry winter air, both outdoors and indoors (due to heating systems), pulls moisture from the skin and mucous membranes, increasing water loss. Breathing in cold weather also leads to fluid loss, as each exhalation releases moisture in the form of vapour.
Physical activities, such as winter sports or simply moving around in layered clothing, can cause water loss through the skin, making it easy to underestimate fluid loss. People also tend to consume more diuretic beverages like coffee, tea, and alcohol during winter, which further promotes fluid loss through urination. This, coupled with a reduced intake of water-rich foods, such as fruits and vegetables, contributes to lower hydration levels.
“When we bundle up in heavy layers, our bodies struggle to regulate temperature properly, leading to sweating. When exposed to cold air, this sweat evaporates quickly, making it harder to keep hydrated,” points out Dr Soubeer Ghosh, consultant of nephrology and kidney transplant medicine at Delhi’s PSRI Hospital.
As illnesses are common in winter, such as cold or flu, this can also increase the risk of dehydration. “Some medications can have diuretic effects, increasing the risk of dehydration,” says Dr Seema Dhir, senior consultant of internal medicine at Artemis Hospital in Gurugram.
Watch what you eat, or drink
During winter, many people consume more tea and coffee because they are comforting. However, both of them are diuretics — they increase urine production and contribute to dehydration. Other drinks that can cause dehydration include alcoholic beverages, which also act as diuretics. Alcoholic beverages like mulled wine or whiskey can inhibit the release of antidiuretic hormone (ADH), causing the body to lose more water.
Additionally, sugary drinks like sodas and energy drinks can also lead to dehydration, as high sugar content can cause the body to lose more water. Sugary treats, too, including hot chocolate or desserts, can have a mild dehydrating effect, as the body uses extra water to metabolise high sugar content.
“Tea, coffee, alcohol, and carbonated drinks can increase urine production, leading to fluid loss. High-sodium foods can increase thirst and fluid loss. Sugary drinks can have a dehydrating effect due to their high sugar content. Alcohol is a diuretic and can lead to significant fluid regularly,” says Dr Dhir of Artemis Hospital in Gurugram.
Salty snacks, such as chips and processed meats, disrupt fluid balance as excess sodium draws water out of cells. “Additionally, spicy foods may cause sweating, and low consumption of water-rich food intake, such as skipping hydrating fruits and vegetables like oranges or cucumbers, can worsen the issue,” says Dr Arora of Max.
Spot the signs
“Winter dehydration can be easy to overlook because the cold weather reduces the sensation of thirst as compared to summer, yet our body still loses fluids through processes like breathing, sweating (even if minimal), and evaporation caused by dry, heated indoor air,” says Dr Arora of Max.
Here are the common signs and symptoms of winter dehydration to watch out for:
Dry skin and lips: The cold, dry winter air can exacerbate dehydration, leading to chapped lips and dry, flaky skin
Increased thirst: Feeling thirsty, even in cold weather, is a clear sign that our body needs more fluids
Dark or decreased urine: Urine that is darker in colour or produced in smaller quantities is a key indicator of dehydration
Fatigue and weakness: Dehydration can reduce blood flow and oxygen delivery to muscles, causing fatigue and a sense of sluggishness
Headaches: Lack of hydration can lead to headaches or migraines, as the brain tissue loses water causing it to pull away from the skull slightly
Dizziness or lightheadedness: Dehydration can cause a drop in blood pressure, leading to feelings of dizziness, especially when standing up
Cold hands and feet: Dehydration affects blood circulation, which can make our extremities feel colder
Dry mouth and nose: The mucous membranes in our mouth and nose can dry out due to low fluid levels, making us feel uncomfortable and potentially increasing our risk of respiratory infections
Cracked heels or hands: Dry, cracked skin, particularly on our hands or feet, can signal that our body is not retaining enough water
Muscle cramps: Loss of electrolytes due to dehydration can lead to muscle spasms or cramps, even in cold weather
Irritability or mood swings: A dehydrated brain can lead to mood changes, irritability, or feeling low
“If left unchecked, dehydration can escalate, leading to more severe symptoms such as rapid heartbeat, sunken eyes, confusion or disorientation, extremely dry or sticky mouth and little to no urination,” says Dr Arora. “In winter, it’s important to remember to drink water regularly, even if we are not feeling thirsty, and to use humidifiers or moisturising products to help maintain hydration,” he suggests.
Overlooked health hazard
Dehydration during the winter months can have serious health consequences. Short-term effects may include fatigue, headaches, and difficulty concentrating. Reduced mental focus and mental fog are also related to dehydration in winters, say medical experts.
Doctors say that it can also increase the risk of dry skin and respiratory issues due to dry indoor air, while chronic dehydration may weaken the immune system, making individuals more susceptible to winter illnesses like colds and flu and make it harder for the body to fight off infections. “Dehydration also disrupts the body’s ability to regulate temperature, heightening the risk of hypothermia and cold stress,” says Dr Arora of Max, adding that dehydration during winter gets worse by the fact that it is less noticeable compared to the hot summer months.
Finally, it can lead to constipation, a common issue during winter months due to lower water intake and changes in diet. “Over time, if left untreated, dehydration can lead to more severe health issues such as kidney stones, urinary tract infections, and constipation,” says Dr Ghosh of PSRI Hospital. Dehydration can also worsen existing medical conditions, such as heart disease and diabetes, says Dr Dhir of Artemis Hospital.
Stay hydrated
Set reminders to drink water throughout the day and carry a water bottle
Eat hydrating foods. Include plenty of fruits, vegetables, soups in your diet
If you struggle with cold drinks in winter, opt for warm water or herbal teas
Add natural flavours like lemon, lime, berries to make beverages more enjoyable
Limit intake of diuretics. Reduce consumption of tea, coffee, alcohol, carbonated drinks
Try to avoid foods and drinks high in salt and sugar, as they can contribute to dehydration
Rehydrate after doing anyphysical activity
The colour of urine is a good indicator of hydration status. Aim for pale yellow or clear urine
Avoid wearing 100% cotton clothing, as it can make it harder for your body to regulate temperature
Choose fabrics that allow better temperature control for your body in winter
Listen to your body. If you feel thirsty, drink plenty of fluids
Use a humidifier to add moisture to the air to reduce the drying effects of indoor heating
Hydrating foods
Water-rich fruits: Oranges, grapefruits, pomegranates, kiwis
Vegetables: Cucumbers, celery, zucchini, radishes
Yoghurt: Contains water, can be paired with fruits for a hydrating snack
Oatmeal: Cooked with water or milk, it absorbs liquid, making it a hydrating breakfast
Smoothies: Blend fruits, vegetables, and a liquid base like water, coconut water, or milk for a hydrating treat
Hydrating drinks
Warm water with lemon and honey
Herbal teas like chamomile, peppermint, ginger, or hibiscus
Coconut water, a natural electrolyte-rich drink that replenishes lost fluids
Low-sodium soups like vegetable soup or chicken broth
Milk or plant-based alternatives like warm almond milk, oat milk, or regular milk
Hot apple cider (unsweetened)