Hydration in winter: why we tend to drink less and how to fix it

Winter brings its share of physiological changes. With lower temperatures, we tend to feel less thirsty. Yet our body keeps losing water, whether through breathing, sweating under several layers of clothing or even because of the heating that dries out the air around us. By ignoring these invisible water losses, many of us end up slightly dehydrated, which can affect our energy, our concentration and our general well-being.

Why are we less thirsty in winter?

The sensation of thirst is largely regulated by our body temperature. In summer, the external heat raises our internal temperature, which triggers immediate thirst to compensate for water loss. In winter, on the other hand, the cold lowers our body temperature, which dulls the sensation of thirst. That doesn't mean our need for water is reduced; it's simply masked.

What's more, the cold tends to constrict blood vessels, which reduces the effort the heart makes to pump blood and limits visible sweating. However, even in these conditions, we lose water through breathing (especially in cold air) and through warm clothing, which increases sweating without it being obvious.

The consequences of winter dehydration

Winter dehydration, though subtle, can have considerable effects on our well-being. A lack of water can cause unexplained fatigue, headaches, dry skin and even trouble concentrating. The brain, in particular, is very sensitive to insufficient hydration, which can make simple tasks harder to accomplish and increase stress and anxiety levels.

On top of that, in cold weather we tend to drink more hot beverages such as coffee or tea, which are diuretic and can actually make dehydration worse. If we don't compensate properly, this can lead to a vicious circle of fatigue and headaches.

How to improve your hydration in winter

1. Choose the right drinks: If cold water doesn't appeal to you, go for warm alternatives such as herbal teas, broths or simply warm water with lemon. These drinks provide good hydration without cooling you down further.

2. Eat water-rich foods: Fruits such as citrus (oranges, clementines) and apples, and certain vegetables such as cucumbers or courgettes, contain a large amount of water and can help increase your fluid intake effortlessly.

3. Watch your environment: Heating dries out not only the air but also your skin and mucous membranes. Consider adding a humidifier in the rooms where you spend the most time to limit water loss through the skin and airways.

In winter, it's easy to underestimate our hydration needs, but your body never stops working and still needs water to support your mental and physical functions. To stay in shape, remember to drink hot beverages and eat hydrating foods. Hydrate smartly to make the most of the cold season without suffering the effects of dehydration. Don't wait until you're thirsty to take care of yourself!