How to Stay Hydrated in Winter
You can be losing fluids even when it's not hot out. Here's what to sip to head off trouble.
Dehydration isn’t just a warm-weather problem. The risk remains in winter, possibly more so. "People tend to do a better job of staying hydrated in the summer because we’re sweating and hot," says Libby Richards, RN, interim head of the School of Nursing at Purdue University in West Lafayette, Ind. "But plenty of things happen in the winter that can lead to dehydration."
Older adults, who are more susceptible to this condition than younger people, need to be especially careful. Being dehydrated can contribute to constipation, urinary tract infections, falls, delayed wound healing, and longer hospital stays, according to a 2021 analysis of research published in the journal Nutrients. "Dehydration might look like confusion, low blood pressure, or fatigue—things that are often associated with aging but may just be due to not getting enough fluids," Richards says. Recognizing the ways cold weather affects how hydrated you are and taking steps to counter problems is key.
Hydration Zappers
Our body’s thirst response declines when it’s cold out. That can be a bigger concern for older adults because "with age, the hormones that normally spike to tell us we’re thirsty don’t spike," says geriatrician Laurie Archbald-Pannone, MD, an associate professor of medicine at the University of Virginia School of Medicine in Charlottesville.
Preventing Problems
Treat fluid like medicine. You make it a point to take your meds, so do the same with fluids, Archbald-Pannone says. Set a timer to remind you to sip. Richards recommends aiming for half your body weight in ounces each day. For example, if you weigh 150 pounds, you should get 75 ounces.
Find a drink you enjoy. Liven up water with lime, lemon, or cucumber, or bubbles (seltzer or club soda). Milk, juice, and smoothies count, too, but if cold drinks don’t appeal, try coffee, tea, soup, or broth. Just limit caffeine to 400 mg a day or less; more than that may have a diuretic effect.
"Eat" your water. Water in produce contributes to your daily intake. For example, you’ll get between ½ and ¾ cup from a medium apple or pear, half a grapefruit, a large orange, or 1 cup of cauliflower or cubed winter squash.
Check your meds. Some drugs, including diuretics, laxatives, and diabetes medications, can contribute to dehydration. Ask your doctor or pharmacist whether the prescriptions you’re taking will affect hydration and whether you should up your fluids.
Add moisture to the air. A humidifier can help your body retain more water—and can ease dry skin and chapped lips, too. The Environmental Protection Agency recommends keeping humidity at 30 to 50 percent in the winter. Plus, it makes the air feel warmer, so you can lower the thermostat.
Editor’s Note: This article also appeared in the February 2026 issue of Consumer Reports On Health.
