Staying Hydrated When the Weather Turns Cold

In summer, a cold glass of water is hard to forget. Once the heating goes on and the evenings draw in, most of us drink a lot less without noticing. Your body still needs the fluid, though, and your bladder is one of the first places that can feel the difference.

Why we drink less in the colder months

Cold weather tends to dull our sense of thirst, so the usual nudge to go and get a drink simply arrives less often. Central heating dries the air indoors, and busy days spent wrapped up can pass without a single glass of water. Thirst signals can also become less reliable as we get older, which makes it easy for older family members to fall short without realising.

How much is enough?

The NHS suggests aiming for around 6 to 8 cups or glasses of fluid a day. It doesn't all have to be plain water: lower-fat milk and sugar-free drinks count, and so do tea and coffee. The simplest check is the colour of your pee. A clear, pale yellow usually means you're drinking enough, while darker urine is a sign you could do with a bit more.

Why your bladder cares

When you don't drink enough, your urine becomes more concentrated, and that can irritate the bladder. It's tempting to cut back on fluids to avoid extra trips to the loo, especially on long days out or before bed, but NHS bladder services advise against it for exactly this reason. Drinking steadily and peeing regularly through the day is one of the simple habits often recommended for keeping the urinary tract comfortable.

What you drink matters a little too. Caffeine and fizzy drinks can irritate the bladder for some people, so if you notice you're dashing to the loo more often, it may be worth swapping a coffee or two for water or a caffeine-free herbal tea and seeing how you feel.

Warm ways to keep topped up

• Hot water with a slice of lemon or fresh ginger is a gentle, caffeine-free alternative to another cup of tea.
• Herbal and fruit teas count towards your daily fluids and feel far more seasonal than a cold glass of water.
• Soups, stews and watery fruit and veg add a little extra fluid to your day as well.
• Keep a bottle or glass within reach at your desk or by your chair. If it's in sight, you'll sip without thinking.

Little and often, all winter long

There's no need for anything complicated. A few drinks spread across the day, a quick glance at the colour check, and fewer fizzy or caffeinated drinks if your bladder is sensitive. Small habits like these are easy to keep up once the weather turns, and they tend to be the ones that stick.

Want to know more first? Read our simple, honest guide to D-Mannose, including what the research does and doesn't show.

Cold weather doesn't make us need less fluid, it just makes us forget. Keep a drink close by, check the colour, and your body will thank you for it.

Disclaimer
This article is for general information only and is not intended as medical advice. If you have symptoms or concerns, please speak to a qualified healthcare professional.