Why Winter Hydration Matters & How to Stay Ahead January 26, 2026 Cold weather can cause dehydration without you even realizing it. Here’s why hydration matters in winter and how to make it easier with comforting, practical habits. When temperatures drop, hydration often slips off our radar. After all, we’re not sweating under the summer sun, so do we really need to drink as much water? The answer is yes! Maybe even more than you think. Why Hydration Matters in Winter Cold weather changes how our bodies signal thirst and can trick our body into thinking its hydrated. “Your body needs fluids year-round to function at its best,” said Caressa Dunphy, registered dietitian at Samaritan Health Services. “Research shows that our thirst response drops by up to 40% in winter, meaning we’re less likely to reach for a drink even when we need it. Dry lips, chapped skin and even nosebleeds can be early warning signs.” Add in dry indoor air from heating – which pulls moisture from the body – and dehydration becomes a real risk. Even mild dehydration can cause fatigue, headaches and irritability. It can also dry out your skin and mucus membranes, which help protect against viruses. “When you’re hydrated, your immune system works better and your skin feels healthier,” said Dunphy. “It’s a simple habit that supports steady energy and resilience during cold and flu season.” Making Hydration Feel Cozy Cold water isn’t appealing when you’re bundled up against the chilly and oftentimes rainy weather. The trick? Make hydration comforting. Warm beverages like herbal tea, hot water with lemon or a low-sodium broth can provide fluids while soothing the senses. Soups and stews are another excellent option as they hydrate and nourish at the same time. “Warm drinks can make hydration feel cozy and less like a chore,” Dunphy said. “It’s about finding ways that fit the season and what works best for you.”Don’t forget about water-rich foods! About 20% of hydration typically comes from food. Citrus fruits, apples and leafy greens all contribute to your daily fluid intake. Overcoming Winter Barriers Unlike summer, when thirst cues are strong, winter requires intentional habits. Aim for eight to 10 glasses a day (about 64 to 80 ounces). If you’re in a larger body, more active or sweat heavily, your needs will be higher. Even if you don’t feel thirsty, keeping a water bottle nearby can help. Create small rituals, like sipping tea during your afternoon break or enjoying a warm beverage after coming in from the cold. “Winter hydration is easy to overlook, but it’s essential for over-all well-being,” Dunphy said. “By understanding why it matters and finding ways to make it enjoyable, you can stay healthy and comfortable all season long.” Dunphy shared that staying hydrated in winter isn’t hard, it just takes a little intention and creativity. Warm drinks, hydrating foods and simple habits can make a big difference for your energy, immunity and comfort all season long.
