According to Annals of Indian Academy of Neurology “dehydration is a significant and frequently overlooked trigger for both common headaches and severe migraine attacks among the Indian population”. That persistent headache you're experiencing might not be a sign you need a painkiller, but a clear signal from your body that you desperately need to drink more water.

The cold temperature can lead us to lose a fairly large amount of liquid without us even realising it. Knowing why this can happen, as well as making it a commitment to drink water daily may be one of the most beneficial, active lifestyle changes you can make to your health this season. This article will walk you through the hidden causes of winter dehydration and offer hydration strategies to support your wellbeing.

Key Signs of Winter Dehydration

• Headaches & Brain Fog: A primary sign of dehydration, leading to poor focus and fatigue.
• Dry Skin & Chapped Lips: Your skin is often the first place to show a lack of internal hydration.
• Dark-Colored Urine: The clearest physical sign that your body needs more fluids immediately.
• Unexplained Fatigue: Feeling sluggish or dizzy can be a direct result of low water intake.
• A Blunted Thirst Signal: In cooler weather, you may be dehydrated long before you actually feel thirsty.

Dehydration in Cooler Weather

Why do we become dehydrated when we aren't sweating profusely? The reasons are subtle but significant.

1. A Diminished Thirst Mechanism

When the temperature is cold, your blood vessels constrict to trap heat and help keep your core temperature stable. This response can convince your brain that you have enough hydration, or in essence, it can tell your brain to turn down the thirst mechanism. You may be losing fluid without receiving the signal to replace it.

2. Breathing Water: The "Dragon's Breath" Effect

Have you ever witnessed your breath steam in the cold? That vapor you see is moisture being lost from your body. When we breathe cold, dry air, your body must work to warm up and add humidity to the air. As you exhale, you release hot, humid air that adds to a constant, significant loss of fluid with each breath.

3. The Effect of Heating Our Homes

As we start to heat our homes and physical spaces with heaters/blowers, the air inside becomes very dry. This dry air then works to pull moisture out of your body through your skin and breathing, a process called insensible water loss, and you would not even know that it is happening.

4. Warmer Clothes and Light Sweating

We tend to put on more clothing layers to stay warm, resulting in some light sweating throughout the day. It's not as heavy and profuse as a summer sweat, but the moisture often gets trapped in your layers and evaporates while we don't even feel it until an hour later, even when you're not moving, contributing to a slow but steady fluid deficit.

The Surprising Health Impacts of Being Under-Hydrated

Failing to drink water daily during cooler months can affect your body in numerous ways beyond just headaches.

Immunological Compromise

The mucous membranes lining your nasal passages and throat are your body's first defense against airborne viruses and bacteria. Inadequate hydration causes these membranes to dry, impairing the first line of defense, increasing your susceptibility for experiencing respiratory illnesses (e.g., common cold, flu, other seasonal illnesses).

Diminished Energy and "Brain Fog"

Even mild dehydration can have effects on your brain. You have less blood volume when you are dehydrated and your heart will have to work harder to pump oxygen to your cells, including the cells in your brain. This is why you may feel very tired afterwards, fatigued, and have trouble concentrating.

Dry, Itchy Skin and Chapped Lips

Your skin is the largest organ in your body that also benefits from hydration to stay plump and nourished. The combination of the dry outdoor air, indoor heating, and not enough hydration will lead to the itchy and flaky skin as well as chapped lips that become common in wintertime.

Increased Strain on Your Kidneys

Water is necessary for the kidneys to filter waste from the blood to be excreted in urine. If you are chronically dehydrated, your urine is more concentrated and there is a likelihood of developing painful kidney stones and placing more stress on the kidneys.

Practical and Enjoyable Hydration Tips for the Cooler Months

Staying hydrated doesn't have to be a chore. Here are some easy and enjoyable ways to meet your fluid needs.

• Make Water Warm and Inviting:  When you're feeling cold, drinking cold water can sound unwelcoming.  First thing in the morning, drink a glass of warm water with lemon and ginger.  Have a thermos of warm water or caffeine-free herbal teas (such as chamomile, peppermint, or tulsi) at your desk.  It's like a warm hug from the inside that keeps you hydrated.
• Eat Your Water: Many seasonal foods are packed with water. Incorporate hydrating dishes into your diet.
  • Soups and stews: A warm bowl of lentil soup (dal) vegetable soup, or a hearty stew can be nutritious and help you get hydrated.
  • Winter vegetables: Foods such as spinach, carrots, cauliflower, and celery have high water content.
  • Seasonal fruits: Oranges, pomegranates, and apples make tasty, hydrating snacks.
• Establish a Daily Target and Track: Determine a general daily target of 8-10 glasses (~2-2.5 liters) of fluid every day; however, listen to your body's cues. Utilize a water bottle that has time markers, or set a reminder on your phone to take a few sips of water every hour during the day. The goal is to have consistent intake of liquid throughout the day, rather than just drinking a large glass of water when you remember.
• Use the Urine Color Examination: This is one of the easiest and most accurate ways of self-monitoring your hydration status. Your urine should be pale straw yellow. If it is dark yellow or amber in color, then you should drink more fluid.
• Hydrate in Addition to Your Workout: Do not forget you will still lose significant fluid through sweating or breathing while doing exercise in winter as well. Additionally, ensure you are drinking water before, during, and after any exercise.

Personalized Wellness and Expert Guidance at SGRH

At times, persistent fatigue, dizziness, and reoccurring headaches can be associated with chronic dehydration, as well as other underlying health conditions. A comprehensive evaluation is the first step to know what your body needs. The Department of Internal Medicine at Sir Ganga Ram Hospital is here to help you with a complete evaluation of your well-being and health, and to provide wellness advice with a whole person approach.

Book your appointment today and our team of specialists will work with you to exclude other possible conditions, and engage you with a reasonable health plan to make sure you are energized, well, and well hydrated through the cold season and beyond.

For a personalized health consultation, [book an appointment with SGRH today.]

Frequently Asked Questions (FAQs)

Q1: Do caffeinated beverages such as tea and coffee contribute to hydration?

This is a popular question. Caffeine is a weak diuretic (which means it increases urine output), but the water content in tea and coffee contributes to your daily fluid intake. They will leave you with a positive hydration effect. Normal water and herbal tea should still be your primary source of hydration.

Q2: What are other signs that you are dehydrated apart from thirst and headaches?

Since thirst is a late indicator, it is important to recognize other signs. Other signs of dehydration can include: sudden fatigue/sluggishness, dizziness, dry mouth/chapped lips, or you may have difficulty concentrating or "brain fog." Pay attention to these more subtle signs to stay ahead of hydration.

Q3: Is it better to have warm water or cold water when it's cold outside?

Physiologically speaking, your body will absorb fluid no matter the temperature. However, many people find warm water to be more soothing and enjoyable to drink when it's cold, and thus can lead to better consistency of hydration. Additionally, many traditional wellness practices suggest warm water encourages digestion. The key point is to pick a temperature of water that is inviting you to drink regularly.

Q4: Do sports drinks or electrolyte powders need to be consumed for hydration in winter?

For most people who are engaged in everyday activity, plain water is more than adequate. Sports drinks are meant to be consumed to replace fluid, electrolytes, and carbohydrates that have been lost through intense, prolonged exercise (usually more than 60-90 minutes). For a normal workout or for daily walking, sports drinks are typically not required and represent additional sugar in one's diet.

Q5: Can you drink too much water?

Yes, but it is not common in healthy individuals. If an individual drinks too much water in too short of a time period, they can dilute sodium levels in the blood - this is called hyponatremia. This typically occurs for endurance athletes. The take away message is to drink a consistent amount of water over the course of the day instead of a lot all at once.