Cold winter weather often leads to decreased feelings of thirst, which causes many to reduce their water intake. However, the human body continues to eliminate liquids constantly, whether through breathing, sweating or other functions. This dynamic often results in silent dehydration, manifested by signs such as fatigue, headache and dizziness, which can be easily confused with other illnesses. It is essential, therefore, to take extra care with hydration during this season to avoid complications.
Sports and functional nutrition specialist Alice Paiva highlights that adequate hydration should not depend on the perception of thirst. She emphasizes the importance of incorporating diverse sources of fluids and foods into the diet. Paiva warns that insufficient water intake can contribute to the emergence of kidney problems and highlights the need for special attention for children and the elderly, who are more vulnerable to this condition.
Children often stop drinking water to avoid interrupting their playful activities. The danger is even greater for older people: data from the Ministry of Health indicate that individuals over 60 years of age naturally notice less thirst, making them more susceptible to dehydration and its consequences. Reducing sensitivity to the body’s signals requires a more proactive approach to fluid intake in these groups.
Alice Paiva, a collaborator at Lynv, a national brand of whole coconut water, also advises pregnant women, athletes and individuals with chronic conditions to maintain a constant water intake, regardless of the time of year. For these groups, maintaining hydration levels is crucial for the proper functioning of the body and to avoid worsening health problems.
Essential strategies for staying hydrated during the cold season
- Don’t wait for the feeling of thirst: Establish a schedule to drink fluids throughout the day.
- Diversify hydration sources: Drinks such as coconut water and other natural juices can enrich the consumption of liquids and electrolytes.
- Focus on children and the elderly: These segments of the population often have a reduced perception of the need for water and demand greater hydration due to their biological specificities.
- Incorporate foods with a high water content: Fruits, vegetables and legumes are excellent allies for maintaining hydration.
- Observe your body’s signals: Signs such as dry mouth, dark urine color, fatigue and headache can be indicators of dehydration.
