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Submitted by Dr S. Patel on 8 December 2017
Image of a jar of water with cucumber and mint. Risk of Dehydration in Winter

People often fail to recognize the significant dangers of dehydration in winter, dismissing it as a health concern of hot, summer months. Dr Shital Raval corrects this common misconception and advocates why water is crucial even during the cold weather to stay energized.

Dehydration is a hidden threat in the months of winter when many people forget to drink as much water as they do in hot summer months. This is a common psychological mistake as we easily forget about hydration in the cold weather because we sweat less and common dehydration signs are not as obvious. Contrary to summer, the dehydration signs and symptoms in winter are not easily recognized.

So what are the signs and symptoms of dehydration we should look out for?

  • Dry or sticky mouth or mucous membranes.
  • Dry skin that causes itching and has no elasticity.
  • Feeling thirsty.
  • Headaches, dizziness or lightheadedness.
  • Feeling tired, sleepy or less energetic. The elderly and children become less active than usual.
  • Dark urine color or decreased urine output (going less than 4 times a day).
  • Weakness and spasms in muscles.
  • Sunken and dry/itchy eyes.
  • Drop in blood pressure.
  • Increased heart rate.
  • Constipation.

Note: Severe dehydration can present with confusion, fever, extreme thirst, no urine output, fainting and fussiness in the elderly and children. In such cases, seek medical care at your nearest hospital right away.

Related Reading: 12 Confusing and Overlapping Symptoms in Elderly

Why is water important in winter?

Our bodies are made of 50-70% water! Water is used by all the cells and tissues of the body and helps maintain bodily functions by transporting nutrients through the systems. It also aids in removal of toxins and waste and regulating body temperature. The body loses water in various ways such as breathing (vapor), sweating, urine, stools, etc. Approximately 2500ml of water in women and 3000ml of water in men is lost daily.

In winter, heavy work and layered clothing makes us sweat but this sweat tends to evaporate fast in the cold dry air, making us think we don’t sweat as much as summer months. The cold weather additionally reduces the body’s thirst response.

Winter may also call for several physically demanding activities such as shoveling snow, cleaning the car, sports such as skating, skiing etc. which can cause the body to lose over 2 liters of water in less than an hour. In addition, the cold winter air, added thick clothing and use of indoor heaters can further cause dryness.

Who is at greater risk?

  • Children and infants are particularly at risk because of their small body weight and greater need for water and electrolytes. Diarrhea and vomiting can affect them more severely than adults.
  • Elderly are more vulnerable due to their old age. With ageing, a body loses its ability to conserve water effectively, has poor thirst response, hormonal changes and declining kidney function. If living alone or in homes, they may forget to drink often and also eat less.
  • People on certain medications should consume more fluids as medications may cause water loss. Examples include diuretics used for treating hypertension, laxatives, etc.
  • High fibre diets such as Atkins also requires greater water intake.
  • Those who increase consumption of diuretic drinks like tea, coffee 
  • Suffering from illnesses such as kidney disease, heart failure, uncontrolled diabetes, vomiting, diarrhea, respiratory illness (cold or flu), fever, etc. can all make you more susceptible to dehydration due to loss of fluids from body along with poor water intake.

Related Reading; What does the colour of your urine mean?

How to avoid dehydration in winter?

  • Sip on water through the day. Keep a bottle of water with you at all times. Generally speaking, a minimum of 8 tall glasses should be consumed in a day.
  • Drink even if you don’t feel thirsty. Thirst is often a late symptom of dehydration.
  • Avoid too many diuretic drinks such as coffee, tea, caffeinated/energy drinks, soda and alcohol. After consumption of any of the above beverage, make sure to have water to compensate for the water loss.
  • Eat plenty of water-rich foods such as cucumber, watermelon, oranges, and lettuce. Having fluids such as soups, broths, and juices is also a great way to stay hydrated.