As the temperatures drop are about to drop in the next weeks and we shift into winter routines, hydration often slips down our list of health priorities. During the summer months, drinking water feels natural — the heat a constant reminder, that we’re thirsty. In winter however, when the chill in the air replaces the moisture on our skin, we’re less likely to reach for that much needed glass of water. Despite this, staying hydrated in cold weather is just as important, if not more so.
Cold air holds less moisture, and when combined with moisture reducing indoor heating, creating a dry environment that saps water from our bodies and the skins surface. You may not feel thirsty, but your body continues to lose fluids through breathing, urination, and skin evaporation. In fact, the visible puff of your breath on a cold morning is actually water vapor, a sign of the water you're losing every time you exhale. It’s a subtle process, and without the usual cues of heat or sweat, it’s easy to become mildly dehydrated without noticing.
Hydration is vital for more than just quenching thirst. It plays a critical role in maintaining your energy levels, mood, and cognitive function, all of which can dip during the darker, colder months. Many people struggle with sluggishness, low mood and reduced motivation in winter, often attributing it solely to seasonal changes. While that’s a factor, dehydration can intensify fatigue and brain fog. A well-hydrated body functions more efficiently, supporting better focus, mental clarity and generally a better feeling of wellbeing.
Water also supports your immune system, which becomes especially important during cold and flu season. Proper hydration helps your body flush out toxins and allows immune cells to travel freely and do their clean up job effectively. And if you’re prone to dry, itchy skin in winter, drinking enough water can provide some relief from the inside out, complementing your external skincare routine.
Another often overlooked benefit of hydration is skin health. Winter is notorious for causing dry, tight, itchy and irritated skin. While moisturizers help from the outside, drinking enough water keeps your skin cells hydrated from within, improving elasticity, tone, and an overall plump appearance. It won’t cure dry skin entirely, but it should be an important part of your skincare foundation during the colder months.
Helpful to remember is that hydration doesn’t only come from drinking cold water.Room temperature water can be substituted, along with herbal teas, broths, soups, and water-rich fruits and vegetables all contribute to your daily fluid intake.
Simply keeping a water jug of room temperature always filled nearby or setting gentle reminders can help you maintain healthy hydration habits through the frosty season. As we settle into winter, don’t forget the simple yet powerful role that water plays in keeping us well. Even when it’s cold outside, staying hydrated keeps your body resilient, your mind sharp, and your overall wellbeing in balance.
A good starting point is to try and drink 35ml of water for every kilogram of body weight.
For example: If you weigh 72kg, you should aim to drink around 2.5l of water per day. If you weigh 85kg (188lbs), you should aim to drink around 3l of water per day. *Note: These are general recommendations and can vary depending on activity level, diet, climate, and overall health.