One of the reasons for the spike in health problems in winter is dehydration due to decreased water intake. Drinking less water can affect a variety of body functions that help with digestion, regulating body temperature, the immune system, and bone and joint health. In winter, many people do not pay attention to the feeling of thirst, which can lead to headaches, constipation and even a decline in cognitive function. If you're constantly feeling sick, constipated, or light-headed during the winter months, you should increase your water intake and increase your intake of hydrating foods. If drinking water all the time is boring, infused drinks can be a good option to hydrate your body. Stay hydrated with a hot drink in the morning and set reminders during the day to make sure you drink enough water. (Also read: 11 ways to beat the cold and stay safe from mercury fallout)
Why dehydration is more likely to occur in winter
“Maintaining adequate hydration is necessary year-round, but the winter months present unique challenges as the cold often makes us less conscious of our thirst. Dehydration during this season It can cause a variety of health problems, including headaches, fatigue, constipation, and cognitive impairment.'' says Dr. Priyanka Rohatgi, chief dietitian at Apollo Hospitals.
“Staying properly hydrated in winter is essential for overall health. Depending on the factors, dehydration remains a potential concern,” says internal consultant Dr. Sunil Kumar Balyan.Physician and Assistant Medical Director, Yasas Hospital, Greater Noida
Tips for staying hydrated in winter
Dr. Rohtagi suggests drinking water with your meals and choosing foods that keep you hydrated. Nutritionists also caution about the importance of maintaining electrolyte balance during the cold season.
1. Include water in your diet. Get into the habit of drinking water with every meal. This will ensure that you are getting the amount of water you need each day. If you're tired of plain water, add lemon, orange, or cucumber slices for extra flavor.
2. Choose foods that keep you hydrated: Cooking with soups, stews, and stock will not only make you feel more comfortable in the winter, but will also help you stay hydrated. Additionally, focus on fruits and vegetables with high water content, such as avocados, berries, tomatoes, and celery.
3. Include electrolytes: Address the risk of electrolyte imbalance caused by dehydration by consuming electrolyte-rich beverages. Consider replenishing with a sports drink or coconut water after exercise. Alternatively, you can add a pinch of salt or electrolyte powder to your water.
4. Enjoy winter squash and sweet potatoes: Include hydrating and fiber-rich vegetables in your diet, such as winter squash and sweet potatoes. Whether roasted or mashed, these vegetables provide essential potassium and vitamins to support optimal hydration levels.
5. Set a hydration routine. Establishing a hydration routine is especially helpful in the winter, when thirst may be reduced. Make a conscious effort to drink water throughout the day, not just when you're thirsty.
Dr. Balyan says you can use a humidifier in your room to adjust the indoor humidity level and apply a moisturizer regularly to keep your skin hydrated.
6. Include hot drinks. Include warm, caffeine-free drinks, such as herbal teas and soups, in your daily fluid intake. These options not only contribute to hydration, but also provide additional comfort in cold weather.
7. Moisturize the skin: Combat dehydration by applying moisturizers to prevent excess water loss from the skin. Nurturing healthy skin plays a role in retaining all body fluids.
8. Indoor humidity monitoring: Adjust indoor humidity using a humidifier. Dry indoor air can increase respiratory water loss, and maintaining adequate humidity can help prevent dehydration caused by respiratory water loss.
