Yoga & Fitness

Stay Hydrated During Winter: Signs You Aren’t Drinking Enough Water

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During the winter, people tend to drink less water because they do not feel as thirsty as they do during the summer. Over time, this can become a problem. Not staying well-hydrated can increase a person’s risk of dehydration, which can lead to other health complications.

In general, fluid loss can occur due to several factors, such as sweating, vomiting, urination, and diarrhoea. According to the United Kingdom National Health Service (NHS), climate, one’s physical activity level, and diet can determine the severity of dehydration in people. But regardless of the cause, proper fluid intake is the only way to restore balance in the body. Here are some signs that indicate you’re not drinking enough water.

Also Read: 7 Signs You Might Still be Dehydrated, Despite Thinking You’ve Had Enough

Changes In Urine Colour And Frequency

One of the easiest ways to determine whether you’re dehydrated is by checking your urine colour and urination frequency. While pale yellow is a marker of hydration, darker-coloured urine indicates dehydration, according to Harvard Health Publishing. At the same time, if you’re not urinating regularly, it may indicate insufficient fluid intake.

Healthy urine production is typically about 6–8 times a day.

Frequent Thirst And Dry Mouth

Many factors can lead to dry mouth and frequent thirst, which occur when the salivary glands fail to produce sufficient saliva. The primary cause is dehydration, the risk of which increases during the winter. The cold, dry air contains less moisture, which, when breathed in, can dehydrate your mouth. Therefore, it is advisable to drink plenty of water to compensate for the moisture loss.

Headache, Dizziness, And Fatigue

Not drinking enough water can cause many issues in the body, including fatigue, headaches, and dizziness.

Dehydration headaches usually occur when your brain and other tissues contract, leading to pain and pressure. In severe cases, it may result in lightheadedness or fainting.

Additionally, a lack of fluid in the body can cause decreased energy levels and feelings of fatigue.


Being dehydrated can increase your chances of constipation, a condition that leads to infrequent and difficult bowel movements. Besides eating a diet low in fibre and high in fat, insufficient water intake can also contribute to constipation. Therefore, drinking plenty of fluid, such as water, can not only help soften the stool, but it also makes it easier to pass. According to Cancer Research UK, drinking between 8 and 10 glasses of water each day can help prevent constipation.

Also Read: 5 Effective Ways To Get Rid Of Constipation

Muscle Cramps And Joint Pain

Water makes up up to 80% of cartilage, according to a study published in the Journal of Orthopaedics and Traumatology. It helps reduce inflammation and stimulates the production and growth of new cells in the cartilage tissues, which supports easy movements.

Dehydration may therefore make it difficult for the cartilage to receive sufficient amounts of nutrients, increasing inflammation and contributing to muscle cramps, all of which contribute to discomfort and pain in the joints. In addition, electrolyte imbalances resulting from dehydration can worsen these impacts.

A Final Word

The amount of water intake may vary from person to person. There is no fixed amount that works equally for all.

According to the United States National Academies of Sciences, Engineering, and Medicine, the average daily water intake for men is about 15.5 cups and for women about 11.5 cups, as the Mayo Clinic cites. However, one must note that these recommendations include fluids from water as well as other beverages like tea, coffee, juices, and food.

Ensure that you drink enough water throughout the day, even if you do not feel thirsty, so as to keep yourself hydrated and protected from health ailments.

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