Winter Dehydration: The Overlooked Risk Caregivers Need to Know About

When you think of dehydration, you probably picture hot summer days, sweating under the sun, and constantly reaching for a cold drink. But did you know that dehydration is just as much a risk during the winter months?  

The dry indoor air from increased use of heaters, reduced humidity outdoors, and a lower natural thirst response in colder weather all contribute to winter dehydration. This makes it crucial to stay vigilant about hydration—for yourself and your loved ones.

Caregivers, it’s time to rethink hydration this winter.

Why Dehydration Happens in Winter

Contrary to popular belief, dehydration doesn’t take a vacation when the temperature drops. Here are some key reasons why it remains a concern:

• Reduced thirst response: Cold weather can suppress your natural thirst cues, making you less likely to drink water, even when your body needs it.  As we age, we naturally experience a reduced sense of thirst.
• Dry Indoor Air: Indoor heating pulls moisture from the air (hello static electricity).  This increases the water loss through your skin and respiratory tract.
• Layered Clothing: Heavy winter clothes, although necessary, can lead to increased perspiration, even if you don’t feel overheated.
• Hot Beverages: Who doesn’t LOVE an extra cup of coffee or tea in the winter months? But, replacing water with additional hot caffeinated beverages contributes to dehydration: think diuretics.

Signs and Symptoms of Dehydration

Recognizing dehydration is key to addressing it before it becomes severe. Keep in mind that in the elderly and children, symptoms can escalate quickly.  Here are some of the tell-tale signs of dehydration:

• Dry mouth and throat
• Decreased Urination, dark yellow/ amber urine
• Fatigue or low energy levels
• Lightheadedness, dizziness, or a light headache
• Dry, flaky skin

As dehydration worsens, you may notice the following:

• Confusion or irritability
• Weakness or unsteady gait
• Sunken eyes
• Rapid heart rate or low blood pressure
• Increased risk of urinary tract infections (UTIs)

Keep these warning signs in mind, and don’t hesitate to seek medical attention for dehydration, especially if you notice lethargy, confusion, weakness, rapid heart rate, and/or a drop in blood pressure. 

When Fluid Restrictions Are Necessary

It’s important for me to mention that some of you may have ones that have been placed on a fluid restriction due to medical conditions such as heart failure or kidney disease.

 Maintaining hydration in winter can be challenging for this group, however, it is critical to consult with your healthcare provider to determine the best way to manage hydration levels within the prescribed limits. This may involve carefully monitoring fluid intake and exploring creative options like adding in more hydrating foods.

Hydrations Tips for Winter Wellness

How can you help prevent dehydration for yourself and your loved ones?  Here are some simple strategies to implement today:

• Keep Water Accessible:  There are so many options for water bottles, many that can help you track how much water is being consumed.  For kids, fun, colorful cups and paper straws encourage drinking.
• Incorporate Hydrating Foods:  Adding water-rich fruits and vegetables like oranges and cucumbers to meals. We love these in water to spruce up the taste.  Add soups, stews and herbal teas like Chamomile to your day to warm you up and support hydration.
• Maintain Indoor Humidity: Use a humidifier to reduce the drying effects of indoor heating. While it won’t hydrate you directly, it can prevent excess moisture loss.
• Set Reminders: Leverage technology by setting reminders on your phone, download a hydration tracking app, or simply leave an extra glass of water in front of your coffee maker at night.  When you wake up in the morning, drink your 8 ounces before your coffee.
• Keep A Close Eye on Stomach Viruses and GI Bugs: Persistent vomiting and/or diarrhea is one of the fastest ways we become dehydrated, especially if accompanied by a fever.

There are times when dehydration requires medical attention. Seek help from a healthcare provider or visit the emergency room if symptoms include:

• Persistent vomiting or diarrhea (it’s that time of year again!) 
• Severe confusion or unresponsiveness
• Rapid heartbeat or difficulty breathing
• Inability to urinate or very dark urine

Dehydration its Hardest When You Are Not Expecting It!

In addition to things like heat, cold weather, and stomach viruses, you may encounter situations around dehydration that are unexpected.  That’s exactly what happened to us. 

My mom was scheduled for a 3-hour dental procedure in an office setting, with sedation.  After 4 hours, I called the office and was told her procedure was taking longer than expected but that everything was ok. 

Five hours later, I picked her up and suggested that she come to our house for the first 24 hours so that we could keep an eye on her.  She was insistent that she go home, she felt fine, just tired and she needed to sleep in her own bed. 

By the middle of the night, she felt terrible, and thankfully she called 911.  She needed 3 liters of IV fluids to overcome the dehydration she experienced just from the last 24 hours.  Because of her age, she fell significantly behind and was unable to rehydrate on her own.

Wrapping Things Up

Dehydration doesn’t take a break during the winter months.  Small steps can make a big impact when it comes to staying ahead of dehydration. By incorporating simple habits into your routine, you can support winter wellness for you and your loved ones.  Stay proactive and don’t hesitate to act or consult your health care provider.

What steps will you take to prioritize hydration for yourself and your loved ones this winter?  Share your thoughts, I would love to hear from you!