5 reasons why you should drink more water in winter.
Many people think we need less water in the winter, but in reality, the human body still needs water daily. Not drinking enough water in the winter can easily lead to health problems.
During hot summer days, drinking a glass of cool water is always refreshing, and you tend to want to drink more. But when winter comes and the temperature drops, many people don't want to drink water and only drink when they are really thirsty, unaware that they can easily become dehydrated even in winter.
1. Dehydration causes fatigue and leads to negative consequences.
Water is an essential component, making up approximately 60-70% of the human body weight. The body depends on water for survival and to regulate essential daily functions, including maintaining homeostasis, transporting nutrients, removing waste, and hydrating tissues and organs. A lack of water can increase the risk of kidney stones, urinary tract infections, constipation, and even lead to dangerously low blood pressure and heart failure.
Mild dehydration impairs the function of cells that connect blood vessels, much like smoking does. Dehydration is also linked to inflammation, hardening of arteries, impaired blood pressure regulation, and other factors that can increase the risk of heart disease and stroke.
Even mild dehydration—the level at which people begin to feel thirsty—has been linked to difficulty concentrating, poor memory, and bad mood. Studies have shown that people who consistently drink too little water are at a higher risk of chronic kidney disease, kidney stones, and urinary tract infections. Research has also shown a link between poor hydration and diabetes.
2. How much water does everyone need?
Our water needs vary daily based on factors such as ambient temperature and activity level. If you are a high-intensity exerciser or active for more than 4 hours a day, your water needs will be higher than those of someone less active. Living or traveling environments also make a significant difference in water consumption. Hot or cold weather and altitude can all affect the body and lead to dehydration if you don't drink enough water.
Associate Professor Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition:
Each age group has different water needs. Young children should drink 1 liter of water per day, older children 50ml of water per kilogram of body weight, adults 2-2.5 liters of water per day, and those engaged in heavy labor or who sweat a lot need an additional 500ml-1 liter of water per day.
According to the recommendations of the U.S. National Institutes of Medicine, women should drink 2.7 liters and men 3.7 liters of water per day. This may sound like a lot, but this includes water from both drinks and food we eat daily. Water from food accounts for about 20% of the total daily intake, so generally speaking, women should drink 8-10 glasses and men should drink about 10-12 glasses of water per day (each glass containing 200ml).
In winter, if you're reluctant to drink water, you should increase your consumption of foods with high moisture content, such as soups, and fruits and vegetables that contain a lot of water, like broccoli, strawberries, watermelon, and celery.
3. 5 reasons why drinking more water in winter is important
3.1 Addressing water shortage issues during winter
You might think that because you sweat less in winter, you don't need to drink as much water. However, you may not sweat as much in winter but still lose moisture in other ways, which can lead to dehydration.
In winter, the humidity is usually drier, making it easier for your body to lose more water through breathing. Additionally, in cold environments, the kidneys actually excrete more urine, further increasing the risk of dehydration.
When the weather is colder, you may find it harder to notice your body sweating. Sweat, combined with layers of clothing and drier air, can lead to dehydration without you even realizing it. That's why drinking water throughout the day is so important.
3.2 Drinking enough water supports weight loss.
Winter is the season when you need to replenish your energy to stay warm. That's why people often gain a few pounds in the winter. However, drinking plenty of water will help your body digest food more easily. Drinking water can also help fight hunger. Instead of grabbing a bowl of snacks, drinking a glass of warm water will help you burn a few calories.
3.3 Hydration helps the body fight fatigue.
It's normal to feel a little sluggish in winter, and you might combat daytime fatigue with a cup of coffee or tea. However, a healthy way to fight winter fatigue is to drink more water. Dehydration can make you feel lethargic. To stay alert and energized on a gloomy winter afternoon, drink water regularly.
3.4 Drinking enough water helps keep your skin cleaner.
Drinking too little water in winter can lead to skin irritation and breakouts. Drinking plenty of water helps the body eliminate impurities that cause skin problems. In winter, the cold air and dry air from heaters can make your skin dull and dry. When you drink more water, your skin stays adequately hydrated, making your face look healthier and brighter.
3.5 Water helps detoxify the body.
Drinking enough water helps flush toxins from the body and therefore keeps you healthy. In winter, people tend to be less active and avoid physical activity, so drinking plenty of water, especially warmer water in winter, is particularly important.
Experts say that fluids from tea and coffee also count toward hydration. Even soda and fruit juice technically contribute to daily fluid intake, although experts discourage their consumption due to their high sugar content. It's important to avoid coffee and alcohol as much as possible, as these beverages can lead to further dehydration.
