Water makes up about 70% of our bodies, making hydration crucial for keeping everything running smoothly. Not drinking enough water can affect various functions, such as temperature regulation, digestion, and nutrient absorption. However, winter dehydration can sneak up on you without apparent signs.
Even when it’s chilly out, your body is losing water daily. Around 700 mL evaporates through breathing and the skin, while about 2 liters are excreted through urine.
In winter, water consumption tends to decrease due to lower temperatures and humidity, which reduce feelings of thirst. Plus, there’s a misconception that hydration is only a summer concern. Without adequate water intake, you’re slowly setting yourself up for dehydration.
Unlike summer dehydration, which often manifests through noticeable symptoms like diarrhea or vomiting, winter dehydration shows milder signs, such as fatigue, dizziness, or tingling in the hands and feet. If ignored, your body could build up waste, potentially causing chronic fatigue and other health issues.
One of the most common diseases caused by dehydration is kidney stones. When people don’t drink enough water, their urine becomes concentrated, clumping together calcium and uric acid. This leads to the formation of stones, which is especially concerning for elderly individuals and those with chronic illnesses, as dehydration places additional strain on kidney function.
A study conducted in Guangzhou, China, compared water drinkers. Those who drank less than 500 mL a day were way more likely to get kidney stones than those who consumed more than 2,000 mL.
The risk of bladder cancer also increases with reduced water consumption. As water intake decreases, the concentration of carcinogens in urine rises, and prolonged contact with the bladder lining elevates the likelihood of cancer development.
Dehydration can also lead to overeating. When dehydrated, your brain might think you need food instead of water, stimulating the secretion of hunger-inducing hormones.
For those managing diabetes or weight issues, dehydration can lead to reduced fluid levels, increased blood sugar, and a slower metabolism, worsening their overall health.
So, how do you stay hydrated when it’s freezing outside?
The key is to make sipping water a habit. Adults should aim for 7-8 glasses daily, and they will need even more if they exercise heavily or are in a hot environment.
If plain water bores you, eat water-rich fruits and vegetables. Also, reduce your intake of caffeine and alcohol, as they deplete body fluids.
Most Commented