Top Tips For Staying Hydrated In Winter From a GP

In the summer, it is quite easy to know when your body is starting to feel dehydrated but, according to Hannah Belsham, Health and Wellbeing Physiologist at Nuffield Health, our thirst response diminishes by up to 40% during these colder months.

Basically, we don’t feel as thirsty even when our body needs fluids. She adds: “The dry, heated indoor air also increases water loss through breathing and the skin.

“Add in caffeine, alcohol, and comforting salty foods that are common this time of year and dehydration can quietly creep in (even when you’re not sweating).”

Not ideal. 

Huffpost UK spoke with Belsham and her colleague, Kim Goldin, Senior GP and Health Assessment Doctor at Nuffield Health at Nuffield Health to learn more about how to stay hydrated in winter.

The cold weather effect on our water balance

As well as making us wear multiple layers, curse the version of ourselves that complained about summer heat and making our teeth chatter, the cold weather can also interfere with our water balance, according to Belsham. 

She says: “Cold temperatures cause blood vessels to constrict (a process called vasoconstriction) which helps conserve heat but reduces the body’s ability to sense fluid loss.

“This shift leads to cold-induced diuresis, where the kidneys excrete more water, further depleting hydration levels. Essentially, we lose water through increased urination while also drinking less.”

How dehydration affects energy, mood, and skin

Belsham explains: “Even mild dehydration (as little as 1–2% body weight loss) can impair concentration, alertness, and mood. It also affects the body’s ability to regulate temperature and deliver nutrients to cells, resulting in lower energy levels and duller skin.

“The skin relies on adequate hydration to maintain elasticity and barrier function — dehydration reduces circulation to the epidermis, leaving it feeling dry or tight.”

Hydrating alternatives to water

Of course, these chilly winds won’t have all of us reaching for a cold glass of water. Thankfully, Belsham urges that hydration doesn’t have to come from water and reveals that her top alternatives are:

• Herbal teas (peppermint, rooibos, chamomile) – Naturally caffeine-free and over 95% water, these teas hydrate while offering antioxidants and plant compounds that support digestion and calm the nervous system.
• Clear soups and broths – With up to 92–95% water content, soups made with vegetables and lean protein are hydrating, nutrient-dense, and warming. Adding vegetables such as carrots, celery, and leafy greens not only boosts the nutrient profile but also contributes additional water and fibre for digestive health and satiety.
• Watery fruits and vegetables – Cucumbers, oranges, melon, and soups made with tomatoes or courgettes contribute significantly to hydration. These foods can provide up to 20–30% of daily water intake.

What are electrolytes and do you actually need them?

We asked Belsham if electrolytes are essential for daily hydration and surprisingly, not so much. She says: “Electrolytes, mainly sodium, potassium, magnesium, and calcium, are minerals that carry an electrical charge and are essential for muscle contractions, nerve function, and maintaining fluid balance.

“While electrolyte supplements seem to be marketed heavily right now as a ‘daily necessity’, most people do not need added electrolytes unless they’re sweating heavily from exercise, illness, or heat exposure.”

She assures that natural food and drink sources such as soups, fruits, vegetables and dairy already provide sufficient electrolytes for most people. 

How does insufficient hydration impact our health?

Dr Goldin says these are the five effects of insufficient hydration:

• With a lower water intake, our skin can become dehydrated, making us susceptible to dry, itchy, and cracked skin. This, in turn, can exacerbate an underlying skin condition such as dermatitis or eczema or make us prone to a skin infection. 

• Our gut health can be impacted by low hydration levels as the water content in our intestines decreases. This can result in our bowel movements slowing down and lead to stools becoming hard and dry, potentially causing constipation. 

• Low hydration levels can cause issues with our circulatory system, as there is less blood traveling around the body. This can result in symptoms such as low blood pressure, light-headedness, and dizziness. In more severe cases of dehydration, our blood can thicken, increasing the risk of blood clots and heart attacks. 

• As our brain requires good levels of water to function, our cognitive function can be impacted by low hydration levels. This can lead to poor concentration, mood changes (low mood, irritability), a lowered attention span, and short-term memory issues. 

• Dehydration is a common cause of urinary tract infections and kidney stones. When fluid intake is low, urine becomes more concentrated, increasing the risk of infection. Regarding kidney stones, there is a direct link between dehydration and the formation of stones in the kidneys. 

She also adds that during this cold and flu season, it is important to increase hydration when you’re feeling unwell, especially if experiencing symptoms such as fever or diarrhoea.