During winter, many of us naturally layer up, turn up the thermostat, and opt for  hot chocolates over water. However, it’s important to recognise that your body requires steady hydration year-round to perform optimally.

As winter sets in, many of us instinctively add extra layers, crank up the heat, and swap water for hot chocolate. Yet, it’s crucial to remember that consistent hydration is essential for your body to function at its best, no matter the season.

The government recommends an intake of about six to eight glasses of fluids daily. This amount may increase if you’re pregnant, active, unwell, or in a warm environment. Beverages such as tea, low-fat milk, sugar-free drinks, coffee, and water all count toward your daily hydration needs.

1. Dry mouth

Failing to drink enough fluids can trigger several noticeable symptoms, including dark urine, fatigue, and headaches. GP Dr. Michael Zemenides outlines six key warning signs of dehydration.

2. Dark urine

“The most immediate sign of dehydration is thirst, often paired with a dry mouth, lips, or tongue,” mentioned Dr. Zemenides, a co-founder of A-Z General Practice at The Wellington Hospital.

3. Dizziness

“Another telltale sign is dark yellow or strong-smelling urine, typically indicating that the person is urinating less frequently,” Dr. Zemenides added.

4. Headaches

“Dehydration can lead to feelings of nausea, dizziness, and lightheadedness,” Dr. Zemenides noted. “When dehydrated, your blood pressure may drop, impacting your balance and causing dizziness. In severe cases, dehydration can result in confusion, further contributing to feelings of dizziness and instability.”

5. Fatigue

“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,” Dr Zemenides said. “It can also impact your concentration and how sharp you are feeling.”

6. Constipation

“Water is quite key in how you’re digesting things and the actual process of moving things through the bowel itself,” Dr Zemenides added. “So, if everything’s quite lubricated and moving smoothly, then you’re less likely to get constipated.”

Why is staying hydrated so important? What issues can dehydration lead to?

“Water is essential for human life and is involved in every biochemical reaction in the body,” Dr Zemenides said. “It plays a pivotal role in regulating our temperature, maintaining our blood pressure, helps supports your kidney function and helps aid digestion.”

As a result, being dehydrated can have a big impact on your body. “Dehydration can become more serious overtime and can increase your risk of urinary tract infections and kidney problems, and lead to confusion which can result in an increased number of falls,” he continued.

“In severe cases, you can experience a rapid heart rate, breathing difficulties or even collapse.”

When should you seek medical advice about this?

Dr Zemenides continued: “If you’ve got dark urine, you can probably manage that yourself. However, if you’re experiencing those later, and more serious, symptoms, like palpitations, that sensation where you’re feeling unsteady on your feet, headaches, or you’re just feeling unwell, then you should be seeking advice from your GP.”

Here are some tips on how to increase your water intake this winter…

“Drinking a full glass of water is a good way to start the day,” Dr Zemenides said. He also recommended small, regular sips throughout the day.

He went on: “Often people wait until they feel thirsty before having a drink, but I would recommend drinking little and often, whether you feel thirsty or not, Having a refillable bottle nearby at all times can help with this.”

Oral rehydration solutions can also be effective in treating dehydration resulting from diarrhoea and vomiting. The GP added: “You can get oral rehydration solutions over the counter in a pharmacy which can help replace lost foods and electrolytes.”

In addition, the GP pointed out that a large part of our daily fluid intake comes not only from drinks but also from the food we consume, which greatly aids overall hydration.

“Think about those water-rich foods, like fruits or vegetables and soups to keep some variety,” he said.