Updated: June 18, 2025
Most of us remember to drink plenty of water when it’s hot outside. But once the temperature drops, staying hydrated can feel like an afterthought. You’re not sweating buckets or craving ice-cold drinks, but your body still needs fluids to move well, recover faster, and stay energized.
Even in cooler weather, your body loses moisture through sweat, breath, and urination. And if you’re active outdoors, bundled up in layers, or exercising in a dry indoor gym, that water loss can add up quickly.
Here’s everything you need to know about staying hydrated in the fall and winter.
Why Cold Weather Dehydrates You
In cold weather, your body naturally reduces the sensation of thirst. Blood vessels constrict to preserve heat, which dulls your brain’s thirst response by up to 40% even when you’re already dehydrated. That means it’s easier to fall behind on hydration without realizing it.
Pair that with dry indoor air, more layers of clothing, and fewer cues to drink (like sweat or heat), and dehydration can sneak up on you fast.
The Benefits Of Staying Hydrated:
- Helps the body move more efficiently
- Improves athletic performance
- Reduces muscle soreness
- Reduces the risk of injuries related to dehydration (e.g. heat injury and exercise-associated muscle cramps)
- Helps lubricate your joints
- Helps us sleep better
- Fights off infections
- Improves our overall mood
Signs You Might Be Dehydrated:
- Dry mouth
- Lightheadedness
- Nausea and/or vomiting
- Muscle cramps
- Overall body weakness
- Headaches and/or migraines
- Brain fog or confusion
How much should you drink each day?
Most adults need 2–3 litres (8–12 cups) of fluids per day—and more if you’re active. If you’re sweating, breathing heavily, or working hard outside, increase your intake.
Quick self-checks:
- Your urine should be light yellow (like lemonade, not apple juice)
- If you’ve lost more than 2% of your body weight after activity, rehydrate
10 Easy Ways to Stay Hydrated in Cold Weather
Most of us will stay properly hydrated by listening to our bodies and drinking when we’re thirsty but here are some additional tips to ensure you stay hydrated this fall:
1. Drink water throughout the day.
Instead of chugging water at lunch or dinner, try to sip slowly and consistently throughout the day. This helps your body absorb the fluid better and prevents that bloated feeling from drinking too much all at once.
💡 Try this: Keep a water bottle at your desk, in your car, or in your bag when you’re out running errands. Treat it like your phone—something you don’t leave the house without.
2. Don’t wait until you’re thirsty.
Thirst isn’t always a reliable signal, especially in colder weather. By the time your brain says “I’m thirsty,” your body is already behind on hydration.
💡 Try this: Make drinking water part of your routine—after brushing your teeth, when you sit down to work, before you start cooking, etc. It’s easier to build a habit when it’s tied to something you already do every day.
3. Drink more water than other liquids.
Caffeine and alcohol can dehydrate you, and sugary drinks might taste great but don’t offer much hydration value. Water is always the best choice.
🌟 Good alternatives:
- Sparkling water (e.g. Bubly, Perrier)
- Herbal teas (no caffeine!)
- Infused water (see tip 6)
If you’re active for long periods or playing sports, sports drinks like Gatorade can help replenish electrolytes, especially if you’re sweating under gear (hello, hockey season!).
4. Match your water intake to your duration of exercise.
As we mentioned above, a shorter duration of exercise (e.g. one hour) is low enough to be able to replenish your body with water. However, a longer duration of exercise or at a higher intensity may require more electrolytes.
5. Try not to always drink cold water.
Sometimes drinking a cold glass of water will be just what you need. For example, it’s best to drink colder water when working out, when sweating, or when you want to give your body a boost of alertness.
However, drinking room temperature water is best when you’re fighting off a sinus infection or congestion, when you want to improve digestion, and when you want to feel less thirsty. Room temperature water is also helpful for those with highly sensitive teeth — cold temperatures shouldn’t be the reason you don’t get enough water in a day.
6. Try infused water and flavour boosts.
Water doesn’t have to be boring. Add sliced fruit, herbs, or veggies for a hint of flavour that can help you reach your intake goals without added sugar or artificial ingredients.
🍋 Easy combos:
- Lemon + cucumber
- Strawberry + basil
- Orange + mint
💡 Keep a pitcher in your fridge so you’ve always got something ready to go.
7. Drink hot water with lemon (and honey).
If you love tea, it can be easy to drink more caffeine in a day than planned. During colder months, tea is the perfect comfort drink. Try boiling water and adding fresh lemon juice (and honey if you like it to be sweeter), this way you’ll feel like you’re drinking a soothing hot beverage but drinking more water and less caffeine.
💡 Try this: Consider starting your day with a cup of hot lemon water before your coffee! This way you’re already on a head start to the number of litres you should drink in a day.
8. Eat hydrating foods.
Including more fruits and vegetables at mealtimes can be an easy way to give your body extra fluids.
Here are some examples of water-rich fruits and vegetables that you should still be able to find during colder seasons:
- Oranges
- Peaches
- Cucumber
- Lettuce (Romaine & Iceberg)
- Zucchini
- Celery
- Tomatoes
- Bell peppers
- Cauliflower
- Grapefruit
9. Use a humidifier.
Dry indoor air can pull moisture from your body. Using a humidifier can help prevent dehydration and soothe dry skin or sinuses.
10. Track your water intake with an app.
If you have a hard time sticking to a new daily habit, consider trying a water tracking app on your phone such as WaterMinder, Waterllama, or Aqualert. It’s an easy way to make sure you’re getting enough water!
How to Rehydrate Fast
We get it—life gets busy, and sometimes drinking enough water just doesn’t happen. So if you’re feeling the effects of dehydration, try this:
- Sip small amounts of water over 15–30 minutes (not all at once)
- Include electrolytes (coconut water, pinch of salt, or sports drinks)
- Eat water-rich foods
- Use a humidifier if your home air is dry
Keep your body moving this season
Hydration is just one part of a healthy lifestyle. If you’re dealing with tightness, soreness, or stiffness that’s slowing you down, our physiotherapists can help. Book your next appointment today!