When the temperature drops, most people focus on cozy layers, warm meals, and immune-boosting habits. However, one essential part of winter wellness often gets overlooked: hydration. Even though you may not feel as thirsty in the cold, your body still loses fluids through breathing, indoor heating, and daily activities and staying hydrated is key for digestion, energy, skin health, and immune function.
Here are 10 practical tips to stay hydrated even on snowy days!
1. Warm Up With Hydrating Drinks
Cold weather makes iced beverages less appealing, so lean into warmth. Here are some warmer beverage options that not only hydrate but keep you cozy while providing soothing antioxidants.
- Herbal teas (chamomile, ginger, mint)
- Warm lemon water
- Light broths or miso soup
- Steamed milk with some cinnamon or vanilla extract
2. Prioritize Water-Rich Winter Fruits & Vegetables
Hydration doesn't only come from your glass - it comes from your plate too! These offer both fluids and vitamins that support winter immunity. Add foods such as:
- Citrus fruits (oranges, grapefruit, clementines)
- Winter squash
- Leafy greens
- Pears and apples
- Cucumbers
3. Start Your Morning With Water
Dry indoor heat can dehydrate you overnight. Drinking a glass of water first thing in the morning helps rehydrate your body and kick-start digestion.
4. Flavor Your Water for More Appeal
If plain water feels unappealing in colder months, add natural flavor. This small tweak can help you drink more without excess sugar. Here are some of our favorite combinations:
- Orange or lemon slices
- Fresh herbs like rosemary or mint
- A splash of 100% fruit juice
- Lemon + Ginger
- Apple + Cinnamon
5. Use Hydrating Snacks
Swap dry, salty snacks for hydrating alternatives. These offer a balance of fluids, fiber, and nutrients. Some ideas include:
- Fresh fruit
- Yogurt
- Smoothies
- Cottage cheese
- Veggie sticks with hummus
Bonus: Hydrating snacks can help curb those winter cravings for heavy, comfort foods. When you're properly hydrated, your body is better at recognizing true hunger versus thirst signals.
Want to know why winter cravings hit harder? Learn the science behind seasonal eating patterns →
6. Watch Out for Hidden Dehydrators
Caffeine and alcohol can increase fluid loss if consumed in large amounts. You don’t have to avoid them completely. Just balance each cup of coffee or glass of wine with extra water throughout the day.
7. Track Your Hydration by Listening to Your Body
Instead of waiting for thirst, look for other cues. These signals often appear sooner in winter due to dry air.
- Dry skin or lips
- Fatigue
- Darker urine
- Headaches
These symptoms are easy to miss when bundled up in winter layers. Pay attention to what your body is telling you—it knows what it needs.
Want to master year-round hydration? Discover the full guide to staying hydrated, recognizing warning signs, and supporting your wellness in every season
Learn more about hydration and recovery →
8. Use a Humidifier to Reduce Fluid Loss
Indoor heating dries the air, increasing water loss through your skin and breath. A humidifier can help your body hold onto moisture and even support your respiratory health.
9. Carry a Water Bottle Even in Winter
Hydration is easier when it’s convenient. Keeping a water bottle nearby during work, errands, or workouts helps you sip consistently throughout the day.
10. Set Hydration Reminders
If hydration slips your mind, set phone reminders or use a tracking app. Frequent small sips are easier and more effective than chugging large amounts at once.
The Final Sip:
Hydration matters just as much in winter as in summer even if you aren’t breaking a sweat. With warm drinks, water-rich foods, and mindful daily habits, you can stay well-hydrated, energized, and nourished all season long.
This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.
