Khaberni - During winter, with the cold weather, we naturally tend to wear extra layers of clothing, use heating devices, and drink more hot beverages, while reducing our water intake. However, what we might overlook is that the body needs to be hydrated regularly throughout the year, even on cold days, and it expresses fluid deficiency through signals that we may not easily notice.
Here are 6 signs that may indicate your body needs more water during winter:
Dry mouth
Dr. Michael Zemenides, a general practitioner at Wellington Hospital in the UK, explains that feeling thirsty is the clearest indicator of dehydration, often accompanied by dryness in the mouth or lips or tongue.
Change in urine color
Zemenides notes that dark yellow urine or foul-smelling urine is another sign of dehydration, often associated with a decrease in urination frequency below normal.
Dizziness
Fluid deficiency can lead to feelings of nausea, dizziness, or lightheadedness, as dehydration causes low blood pressure, affecting balance. In severe cases, it may even lead to confusion or mental confusion.
Headaches
When the body's water content decreases, the fluid surrounding the brain becomes less plentiful, which can limit its efficiency and cause headaches.
Feeling tired
Dehydration affects energy levels, and can lead to feelings of lethargy, poor concentration, and reduced mental clarity.
Constipation
Water plays a crucial role in digestion and regulating bowel movement, and maintaining adequate hydration helps facilitate waste elimination and reduces the chance of constipation.
How much water does the body need daily?
According to "The Eatwell Guide," it is recommended to drink between 6 and 8 cups of fluids daily, considering that about 20% of the daily need comes from food. This amount increases during physical activity, exposure to heat, or during illness.
Why is hydration essential?
Water participates in all vital reactions within the body and helps regulate body temperature, maintain blood pressure, and support kidney and digestive functions. Zemenides warns that chronic dehydration may increase the risk of urinary tract infections and kidney issues, and in severe cases, lead to rapid heartbeat, breathing difficulties, or loss of consciousness.
When should you consult a doctor?
Although changes in urine color can be treated by increasing water intake, the doctor advises seeking immediate medical consultation if more severe symptoms appear, such as:
Heart palpitations.
Severe dizziness or loss of balance.
Persistent headaches or a general feeling of fatigue.
Simple tips for increasing water intake in winter:
Start your day with a full glass of water as soon as you wake up.
Drink small, frequent sips without waiting to feel thirsty.
Carry a refillable water bottle to keep it within easy reach.
In cases of vomiting or diarrhea, use oral rehydration solutions to replace fluids and salts.
Rely on water-rich foods like fruits, vegetables, and soups as additional sources of hydration.
