Silent dehydration: why it's so hard to drink water in the cold and how to turn it around effortlessly
Have you ever noticed how easy it is to forget to drink water on cold days?
All it takes is for the temperature to drop for the bottle to be put aside, the thirst to disappear and the body to simply "forget" to ask for hydration. But the problem is that the body doesn't need less water in winter - it just sends out weaker signals. And this can have very real consequences, even if we don't realize it.
In this article, you'll understand why this happens and discover simple and effective ways to keep hydrated, even when it's hard to take that first sip.
Why do we feel less thirsty in cold weather?
On cold days, the sensation of thirst decreases for two main reasons:
- Peripheral vasoconstriction: the body constricts the blood vessels to preserve heat. This increases the volume of blood in the central region of the body, which the brain interprets as "sufficient hydration".
- Less apparent perspiration: as we sweat less, we think we're losing less fluid - but we forget about drier breathing, the use of heaters and the loss of water through urine.
In other words: thirst doesn't disappear because the body is hydrated. It disappears because the body deceives us.
What are the signs of dehydration in the cold?
Unlike summer, when thirst and sweating alert us all the time, dehydration can be silent in the cold. Look out for the following symptoms:
- Dry, cracked skin
- Cut lips
- Fatigue for no reason
- Mild and frequent headaches
- Difficulty concentrating
- Dark or strong-smelling urine
These signs indicate that the body needs water urgently, even if you're "not thirsty".
How to drink more water in the cold (without forcing it)
The good news is that you don't have to force yourself to drink glasses and glasses of pure water if that seems difficult. Here are some simple and effective strategies:
1. Go for warm, water-rich drinks: Teas (without caffeine) are great allies. Chamomile, fennel, mint or ginger warm, hydrate and bring extra benefits.
2. Consume soups, broths and liquid preparations: A vegetable soup or pumpkin broth counts as water intake and is also nourishing. Great for dinner.
3. Invest in water-rich foods: Fruits such as oranges, pears, apples and grapes hydrate naturally. Include them in snacks between meals.
4. Use flavored water to make the habit more enjoyable: Add slices of orange, lemon, cucumber or mint leaves to the water. This encourages drinking even when you're not thirsty.
5. Establish a visual routine: Keep your bottle nearby and visible, no matter what the temperature. Visual reminders work better than relying on thirst.
Drinking water in cold weather is a habit, not an instinct
In summer, the body asks for it. In winter, you need to remember. Making a habit of drinking fluids, even in smaller, more distributed doses throughout the day, prevents consequences such as fatigue, a drop in immunity and even digestive problems.
You don't have to make drinking water a burden. Just adapt your routine intelligently and sensitively to what your body really needs - and not just what it "feels".
Ignoring hydration in cold weather is a common and dangerous mistake. Silent dehydration wears your body down little by little, but in a real way. The good news is that small changes make a big difference. Teas, soups, fruit and paying attention to your body's signals are all you need to turn this game around. And the best thing: effortlessly.
Mirella Mendonça
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