Fluid Intake in Winter

When we think about being dehydrated, most often we are concerned with the summer months when we are hot and losing water through sweat.  Did you know that drinking enough fluids is just as important in the winter as in the summer?  Maybe even more important.

In the winter, illnesses such as colds, flu, and pneumonia are everywhere.  In fact, statistics say that dehydration among seniors is one of the most costly medical problems.  Would you believe that of people on Medicare, $450 million is spent annually for hospitalizations related to dehydration?

As we get older, there are some changes in our bodies that affect the fluids in our bodies.  Often, we just are not thirsty.  So we don’t drink as much as we used to.  We also have to use the bathroom more – and may tend to drink less so we don’t have to get up as often. 

Another problem is that as we get older, we lose muscle and gain fat.  Muscle holds water; fat does not so as we get older, the amount of water in our bodies is lower. 

Medications also can affect how much fluid is in your body.  Meds that help with constipation may also cause dehydration.  Other meds may increase urine output.

You can get fluids from many liquids and foods that you consume.  Juice, coffee, tea, milk, soft drinks, and soups are sources of fluids.  Some are better than others – for example caffeine increases your body’s water output so you may want to limit beverages with caffeine.

Tips for staying hydrated:

• don’t wait until you are thirsty to drink; by this time you are already dehydrated
• keep a water bottle handy and drink from it regularly
• keep a full water bottle in the refrigerator door and take a drink every time you open the refrigerator
• when you sweat, drink to replace water lost through sweating
• start and end the day with a cup of water
• know the symptoms of dehydration

First symptoms of dehydration:

• Thirst
• Dry mouth
• Dark yellow urine
• Fatigue
• Irritability

Drink water for these symptoms!
Life threatening symptoms:

• Dizziness
• Feeling of blacking out when sitting up or standing
• Confusion
• Muscle weakness or cramps
• Sunken eyes
• Low blood pressure
• Increased heart rate

Go to the ER or contact your physician right away!

Dehydration can be caused by diarrhea, vomiting, overheating, diabetes, diuretic medications, high fever, or excessive sweating.  For any of these, make sure you are drinking plenty of fluids!

Source: Utah State University Extension