When the weather turns cold, many of us naturally drink less water. We might not feel as thirsty as we do in the warmer weather, but our bodies still need plenty of fluids to function at their best. Staying hydrated can support your energy levels, concentration, digestion and overall wellbeing, and also helps your immune system do its job.
Hydration plays an important role in keeping our bodies functioning well. Water helps transport nutrients around the body, supports healthy digestion, regulates body temperature, lubricates joints, and keeps the lining of our nose and throat moist. These moist tissues act as one of our body’s first lines of defence against viruses and bacteria, making hydration an important part of staying well during the colder months.
If you have an Eating Disorder, hydration needs extra attention. Restrictive eating, purging, or laxative use can all disrupt your body’s fluid and electrolyte balance — sometimes significantly. Dehydration can worsen fatigue, brain fog, dizziness, and digestive discomfort, making recovery even harder. Gentle, consistent hydration is an important part of supporting your body through healing.
Staying hydrated doesn’t have to mean drinking plain cold water all day. All fluids count, so if water isn’t appealing, there are plenty of other options to choose from:
- Warm herbal teas such as peppermint, chamomile or ginger can be comforting on cold days, and black tea and coffee also contribute to your daily fluid intake
- Milk and calcium-fortified plant milks provide both hydration and nutrients
- Soups, broths, smoothies, sparkling water, fruit-infused water, cordial and juice can all help increase your fluid intake
- The best choice is the one you’re most likely to have
You can also boost your hydration through the foods you eat. Some people get around 20–30% of their daily fluid intake from food, particularly foods with high–water content:
- Fruits such as watermelon, oranges, mandarins, strawberries, grapes and kiwifruit are naturally hydrating
- Vegetables including cucumber, tomato, lettuce, celery, capsicum, zucchini and mushrooms all contribute extra fluid
- Other nourishing options include yoghurt, jelly, stewed fruit, porridge made with milk or water, and fruit or yoghurt-based ice blocks
If you’re finding it difficult to drink enough during winter, try building hydration into your daily routine instead of relying on thirst alone. Keep a water bottle within reach, enjoy a warm drink with meals or snacks, refill your mug or glass between tasks at work, or carry a travel mug when you’re out and about. Including a soup-based meal once or twice a week, adding frozen fruit to smoothies, or setting reminders on your phone to take a drink can also make it easier to stay on track.
Focus on finding hydration habits that fit naturally into your day. Small, consistent choices can make a big difference to how you feel throughout winter, helping you stay energised, comfortable and well.
Your fluid needs are unique and may be higher if you’re exercising, have a fever, are pregnant or breastfeeding, or live with certain medical conditions. If you’re unsure how much fluid is right for you, our team of Accredited Practising Dietitians at Mind Body Well can assist.