As the winter chill sets in across the UK and we reach for hot drinks and cosy layers, it's easy to overlook a fundamental health need: drinking enough water. Experts warn that our bodies require just as much fluid in the cold months as they do during a heatwave, and neglecting hydration can trigger a host of subtle yet significant warning signs.
The Six Key Signs Your Body Needs More Water
Feeling slightly 'off' this winter could be your body's distress signal for more H2O. Dr Michael Zemenides, a co-founding GP at A-Z General Practice, outlines the six telltale indicators that suggest you are running on empty.
Dry mouth and thirst: The most immediate and obvious signal is a parched mouth, lips, or a persistent feeling of thirst. "The most obvious sign of dehydration is thirst which is often accompanied by a dry mouth, lips or tongue," Dr Zemenides points out.
Dark, strong-smelling urine: Your bathroom habits offer a clear window into your hydration status. "A dark yellow or strong smelling urine is another indicator which usually means that the patient is peeing less often than usual," the doctor observes. Monitoring this is a simple and effective daily check.
Dizziness and lightheadedness: Feeling unsteady, nauseous, or shaky can be a direct result of falling fluid levels affecting your blood pressure. "Dehydration can cause nausea, dizziness and lightheadedness," says Zemenides, noting this drop can also lead to confusion.
Persistent headaches: If a nagging headache won't shift, it might be due to depletion of the protective fluid surrounding your brain. "If you're dehydrated, you've got less water in your circulation system... and that can impede how it functions and cause headaches," clarifies the medical professional.
Fatigue and brain fog: Low energy levels and a muddled inability to concentrate are common side effects of a dehydrated system. "If you don't drink enough water you might begin to notice that your energy levels are affected and that you feel fatigued and tired," warns Zemenides.
Constipation: A lack of water can bring digestion to a grinding halt. "Water is quite key in how you're digesting things... if everything's quite lubricated and moving smoothly, then you're less likely to get constipated," he explains.
How Much Fluid Do You Really Need?
Official Government advice in the Eatwell Guide recommends aiming for approximately six to eight glasses of fluid daily. This guidance assumes around 20% of your total water intake comes from food.
"However, this water intake requirement will increase with things like exercise, if you're in a hot environment or if you're ill, for example," Dr Zemenides notes. He emphasises that water is essential for core functions like temperature regulation, kidney health, and digestion.
While signs like dark urine can often be addressed at home, more severe symptoms require medical attention. "If you're experiencing those later, and more serious, symptoms like heart palpitations or feeling faint... then you should be seeking advice from your GP," he advises.
Pro Tips for Staying Hydrated in Winter
Building consistent hydration habits is key. Dr Zemenides recommends starting your day with a full glass of water to prime your body and carrying a refillable bottle for small, frequent sips throughout the day.
"I would recommend drinking little and often, whether you feel thirsty or not," he advises, to maintain consistent fluid levels. For those recovering from illness, oral rehydration solutions from a pharmacy can swiftly replace lost electrolytes.
You can also boost your intake by choosing water-rich foods. "Think about those water-rich foods like seasonal fruits, vegetables, and warming soups... to keep some variety," says Zemenides. This approach ensures you support your hydration even when cold weather dampens your thirst.
