Dehydration—In Winter?
by Melinda Burris
When you hear or read about dehydration, does your mind instantly envision hot, humid summer days? Well, read on because the fact is, dehydration can occur at any time when the body is not getting enough water. This article will discuss the conditions in winter that can lead to dehydration, why people are often less vigilant about maintaining their water intake during colder months, the symptoms of dehydration, and how to prevent it.
Causes
Being indoors and enjoying central heating can lead to dehydration, as can the tendency to dress in layers.1 When we are active or training in the summer months, we tend to wear less clothing and are instantly aware when we begin to overheat and sweat. Changes in the weather during cooler months mean the air is less humid, allowing sweat to evaporate from the body more rapidly.2
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This may make your workouts seem less taxing, but the body still continues to sweat as a way of regulating its temperature, which means you can still become overheated and dehydrated; you just may not realize it as quickly. Failure to recognize this and take the necessary precautions can result in a decline in your performance. More importantly, it can put your physical and mental well-being at risk.2
Endurance Athletes Beware
Dr. Carwyn Sharp, a teaching assistant professor at Denver University’s Graduate School of Professional Psychology, and an acknowledged expert in endurance sports, points out that numerous evidence-based studies conducted over the years have demonstrated “that dehydration by as little as 2% of an athlete’s body weight can impair physical and cognitive performance in a wide variety of sports.”3
Dr. Eric Goulet, a professor and director of the Performance, Hydration and Thermoregulation laboratory at the Université de Sherbrooke in Canada, specializes in the study of how heat-stress and hydration impact performance. He emphasizes the need for endurance athletes to avoid dehydration by “[striving] to start exercise well hydrated, which can be achieved by keeping thirst sensation low and urine color pale and drinking approximately 5-10 mL/kg body weight of water 2 h before exercise.”4
Goulet continues by explaining that when engaging in exercise in short increments (an hour or less), dehydration has not been shown to have a negative impact on endurance performance. However, he supports using the mouth-rinse technique with sports drinks. For exercise sessions longer than one hour in duration, the professor asserts that “drinking according to the dictates of thirst maximizes endurance performance.”4 He does note that the thirst sensation is not always reliable, as stress and repeated food consumption “may blunt thirst sensation.”4 If you are someone who experiences lapses in thirst, it is even more vital that you closely monitor your fluid intake to avoid dehydration.
Common Symptoms
The following is a list of symptoms frequently experienced by those who are mildly or moderately dehydrated:
Dizziness
Dark urine/constipation
Dry mouth
Dry skin
Fatigue
Headaches
Loss of energy/motivation
A meta-analysis is a method of combining scientific studies on the same topic to form a summarized finding that highlights the statistics supported by each study. This approach was used to evaluate 33 studies on the effects of dehydration on concentration ability. The analysis revealed diminished cognitive performance, executive function, motor skill coordination, and attentiveness in individuals who were dehydrated.1
Professional and recreational athletes may be more prone to injury when dehydrated, as their bodies cannot function optimally in this weakened state.1
Your bathroom routine can reveal a great deal about your body’s hydration status. Experts agree that you should urinate every two hours, and your urine should be a light yellow. If your urine is darker, it is a sign that you are not getting enough hydration.1,2 Constipation is also an indication that your body needs more water.
Dehydration is a serious issue, which is why readers of Hurdles First are often reminded of the importance of monitoring their water intake to avoid the consequences that can ensue when the body is dehydrated.
Symptoms of severe dehydration can include:
Fainting
Heart palpitations
Difficulty breathing
Mental confusion
Shock
Death
Ways to Avoid Dehydration in Winter
- Keep a Water Bottle in Sight!
Out of sight, out of mind, is a famous saying for good reason. In the sizzling summer months, we are more likely to make sure we have a glass or bottle of water on hand wherever we go. Make sure a source of water is always within sight so you are reminded during the winter months to keep your consumption rate up, where it should be to maintain good hydration 1,2
- Drink Hot Beverages to Warm and Hydrate You
If the chill of winter has dampened your appetite for chilly water, don’t worry. Research has shown that the body can effectively derive hydration through the consumption of hot water, with or without caffeine-free tea. Remember to check labels carefully to ensure the tea does not contain caffeine, since caffeine is a diuretic and can lead to dehydration.1
- Increase Your Consumption of Hydrating Foods
Year-round stables that are high in water content include broccoli, celery, cucumbers, lettuce, and citrus fruits. But don’t stop there! Embrace the fall and winter season’s harvest and add apples, pomegranates, and winter squash (such as acorn, butternut, and spaghetti squash, as well as pumpkin—yes, pumpkin is a winter squash!) to your daily menu. All of these examples of the harvest’s bounty are high in water content.
Other Advantages of Staying Hydrated in Winter
- Your skin will thank you! We’ve all experienced the dry skin and chapped lips that are common in winter. Remember, the skin is an organ, and good skin health requires adequate hydration.2
- You are less likely to get sick. Proper hydration is essential in helping your body fight off winter maladies like the flu and COVID, as water flushes toxins out of the system and supports optimal cell function, thereby building your body’s resistance to infections.2
References:
- Migala, J. (3 October 2024). Why Dehydration Is Still a Risk During the Wintertime.
- Ningthoujam, N. (13 Dec 2024). Increase Your Water Intake with These 16 Hydrating Foods.
- Sharp, C. (29 November 2023). The Importance of Hydration During the Winter Months – Practical Considerations and Tips.
- Goulet, Eric D.B. (November 2022). Dehydration and Endurance Performance in Competitive Athletes.
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