Hydration in Fall & Winter: How to Stay Hydrated When It's Cold

When we think of hydration, we often picture ourselves sipping ice-cold drinks on hot summer days. But what about when the weather cools down? Keeping up with hydration during the fall and winter can be tricky. It’s easy to forget to drink water when we’re not feeling as thirsty, and let’s face it—cold beverages aren’t as tempting when it’s chilly out!

But staying hydrated is just as important when it's cold. It helps keep your brain sharp, your body energized, your immune system strong, and your internal organs working smoothly. Plus, it’s essential for regulating body temperature, even when you're bundled up! If you’re wondering how to stay on top of your hydration game when it's cold, here are some practical tips and tricks to keep you feeling your best.

Signs You Might Be Dehydrated

Sometimes it’s easy to overlook the signs of dehydration, especially in colder months. Look out for these symptoms:

• Dry mouth or chapped lips
• Yellow, concentrated urine
• Headaches
• Feeling lightheaded or dizzy
• Increased irritability

If you’re noticing any of these, it might be time to up your fluid intake!

How Much Should I Drink?

Everyone’s hydration needs are different, but here’s a quick way to estimate how much you should be drinking based on your weight and age:

• Adults (18–54 years): 30–35 mL/kg of body weight
• Older adults (55–65 years): 30 mL/kg
• Elderly (65+ years): 25 mL/kg

Keep in mind, if you’re pregnant, breastfeeding, more active, or dealing with certain health conditions, your needs may be higher. And remember, it’s not just about water! Fluids from foods and other beverages count too.

Add Water-Rich Foods to Your Diet

One of the easiest ways to boost your hydration is by eating foods that are naturally high in water. The best part? These foods are packed with vitamins and minerals to keep you healthy all season long. Here are some water-rich options to include in your meals:

• Cucumbers: 96% water
• Celery & Radishes: 95% water
• Romaine Lettuce & Tomatoes: 94% water
• Zucchini, Summer Squash, & Bell Peppers, Cauliflower, Cabbage, Mushrooms, Spinach, Strawberries: 92% water

Whether you’re tossing these into a salad, sautéing them in a stir-fry, or enjoying them raw, these hydrating foods are a great addition to your fall and winter routine.

Cozy Up with Soups

Soup season is here! Warm, broth-based soups not only keep you toasty but are also a great way to sneak in some extra hydration. Opt for soups rich in vegetables and lean proteins for added nutrients. It’s a delicious way to warm up and stay hydrated during the colder months.

Sip on Hot Beverages

When it's chilly, cold water can feel less appealing, but hot beverages are perfect! Just be mindful that not all hot drinks are equally hydrating. Some can actually be dehydrating (like coffee or caffeinated teas), while others will boost your hydration levels. Here's what to reach for:

Hydrating Hot Drinks:

• Hot lemon water
• Herbal teas (think chamomile, peppermint, or ginger)
• Warm apple cider (unsweetened)
• Decaf coffee
• Hot kombucha
• Bone broths

Limit these:

• Caffeinated coffee
• Black and green teas (they're delicious but can act as diuretics)

Keep a Water Bottle Handy

Carrying a water bottle is a simple but effective way to remind yourself to drink more throughout the day. Take small sips consistently to avoid feeling thirsty. Find a water bottle that you love—it can become your winter companion and a constant reminder to hydrate!

Final Thoughts

Dehydration can sneak up on you during the fall and winter, but with a little awareness and some simple strategies, you can stay ahead of it. Make sure to calculate your personal fluid needs, enjoy water-rich foods, cozy up with soups and hot drinks, and keep your water bottle close by. These small habits will help you maintain good hydration and overall health through the cooler months.

Sources:

1. Width M, Reinhard T. Essential Pocket Guide for Clinical Nutrition, Third Edition. Jones & Bartlett Learning; 2021.
2. UCLA Health. 15 foods that help you stay hydrated. June 17, 2022.