Most people drink much less water in the winter without realizing it. Cold air, indoor heaters, and weaker thirst signals make hydration easy to forget. Even mild dehydration can cause fatigue, dizziness, headaches, constipation, or higher blood sugar.

Why You Might Not Drink Enough Water in Winter

• You feel less thirsty in cold weather. The body reduces thirst signals when it’s cold, so you don’t notice when you need water.
• Thirst cues weakens as we age. Aging makes it harder to sense dehydration early.
• You reach for warm drinks instead of water. Coffee, tea, or cocoa replace the water you would normally sip in warmer months.
• Routines change in winter. Shorter days, more time at home, and less activity make it easy to forget fluids.

These small changes add up — and many people don’t notice until they feel tired or dizzy.

Want to know exactly how much water you need each day? Check out our article How to Calculate Water Needs Based on Your Body Size to learn more.

5 Simple Tips to Drink More Water

1. Start Your Day With a Warm Drink

Begin your morning with 1 cup (8 oz / ~250 ml) of warm water, herbal tea, or lemon water.
If it feels comfortable, aim for up to 2 cups (16 oz / ~500 ml) during your first hour of the day. This gently replaces the fluids your body loses overnight.

2. Sip Regularly — Not Just When You Feel Thirsty

Keep a water bottle or thermos nearby and take small sips every hour. If you don’t enjoy the flavor of plain water, try infushed water, you might flal in love!
Goal: about ½–1 cup (4–8 oz / 120–240 ml) each hour you’re awake.

This steady intake is easier for older adults than drinking large amounts at once.

3. Add Hydrating Foods

Hydrating foods can provide a surprising amount of fluid.
Daily goal: aim for 1–2 cups’ worth of fluids from food.

Examples:

• 1 cup soup or broth = ~1 cup fluid
• 1 bowl oatmeal = ~½ cup fluid
• 1 cup yogurt = ~½ cup fluid
• 1 cup fruit (oranges, berries, apples) = ~½ cup fluid
• 1–2 cups leafy greens = ~¼–½ cup fluid

You can mix and match — these add up quickly without needing to drink more water.

4. Drink With Meals and Snacks

This builds hydration into your routine without effort.

• ½ cup (4 oz / 120 ml) before or after each meal
• ½ cup with snacks

5. Watch for Early Signs of Dehydration

Use these as cues that you may need an extra ½–1 cup of water:

• Dry mouth
• Dark yellow urine
• Headaches
• Dizziness
• Fatigue
• Higher blood sugar

If these symptoms continue, it may mean you need more consistent intake, not just a one-time drink.

Takeaways

If you’re noticing low energy or signs of dehydration, a few small changes can make a big difference. And if you need help, your Care Team is always here to support you.