Dry air and low temperatures in winter easily make many people forget to drink water. Dry skin, chapped lips, uncomfortable throat or prolonged fatigue can all be signs of silent dehydration. According to medical experts, maintaining enough water in cold weather is no less important than in hot weather, especially to support immunity, digestion and regulate body temperature.
According to Jamie Johnson, a registered nutritionist in the US, reducing thirst in winter does not accurately reflect the body's water needs. "The body still loses water through breathing and daily activities, even if you do not sweat clearly," she said.
Simple drinks to help replenish water in winter
Warm water is the most basic and easiest option to apply. Drinking warm water helps create a more comfortable feeling than cold water in cold weather, while still ensuring hydration efficiency. Some people believe that warm water in the morning supports digestion, although this benefit still needs more scientific evidence.
Coconut water is a suitable alternative for people who have difficulty drinking filtered water. In addition to water, coconut water also contains electrolytes such as potassium, which helps maintain fluid balance in the body. However, pure coconut water should be prioritized, without adding sugar.
Broth from vegetables, tubers, bones or miso not only provides liquid but also creates a feeling of warmth and fullness. According to Dr. Heather Mangieri, a nutritionist at the American Academy of Nutrition and Diet, broth can help supplement water effectively, but it is necessary to pay attention to the salt content, especially for people with cardiovascular disease or high blood pressure.
Herbal teas such as peppermint, ginger or cinnamon are non-caffeinated options, helping to warm the body and still contributing to the total amount of water intake each day. These types of teas are especially suitable when the main goal is to retain water without stimulating the nervous system.
Warm milk is a familiar drink in cold weather, especially before bed. In addition to liquids, milk also provides calcium and protein, supporting bone and muscle health. Turmeric can be added to increase anti-inflammatory properties, but sugar should be limited.
Experts recommend prioritizing warm, low-sugar and nutritious drinks to help the body maintain a stable hydration throughout the winter.
