Winter, Water, What?

When we think of water in the winter, we usually think of it as raindrops on our windows or snow on our cars, but how often do we think about it in our cups? Although winter may not be the popular time to consider hydration, it is crucial even in the colder months. Cool air and indoor heating are important for staying well hydrated, especially for older adults. Older adults often have a diminished sense of thirst, which means they may not feel thirsty even when their bodies are in need of fluids. Additionally, certain medications, chronic health conditions, and reduced mobility can all increase the risk of dehydration. 

Here is why staying hydrated in the winter months is so important for older adults:

1. Supporting Kidney Function

The kidneys are responsible for filtering waste from the body and regulating fluid balance. Dehydration can make it more difficult for the kidneys to do their job effectively, potentially leading to urinary tract infections, kidney stones, or more severe kidney damage over time. For older adults, staying hydrated helps to support kidney health and ensure that waste is being efficiently filtered from the body. In older adults, kidneys have an even harder time holding water, so adequate hydration is necessary for them to keep doing their job.

2. Preventing Constipation

During winter, you may find yourself eating more comfort foods, which can often be low in fiber. Combined with the dry indoor air, this can lead to dehydration, which contributes to constipation. Drinking enough water helps keep the digestive system moving smoothly and prevents constipation. Proper hydration is essential for regular bowel movements, particularly for older adults who may be more prone to digestive issues.

3. Boosting Immune Health

Cold and flu season typically coincide with the winter months, and hydration is key to maintaining a healthy immune system. Drinking plenty of fluids helps keep the organs that make mucous moist, making it easier for the body to fend off and wash away viruses and bacteria. When the body is well-hydrated, it is better equipped to handle infections and recover more quickly from illnesses like colds or the flu.

4. Promoting Joint and Muscle Health

In the colder months, older adults may experience joint stiffness, which can be aggravated by dehydration. Proper hydration keeps the joints lubricated, reducing the risk of discomfort and potential injury. Additionally, muscles are more prone to cramping and strain if the body is dehydrated. Maintaining hydration ensures that muscles and joints function properly, minimizing aches and pains during winter activities.

Conclusion

While the winter months may make it harder to remember to stay hydrated, it is just as important as ever to keep water intake in mind. For older adults, staying hydrated can prevent a host of health issues, support overall well-being, and help keep the body functioning at its best during the cold season. So, this winter, do not let hydration fall by the wayside—make it a priority, and your body will thank you! For more nutrition and hydration tips, consider consulting a dietitian to optimize your health this winter and beyond.

References

1. Rolls BJ, Phillips PA. Aging and disturbances of thirst and fluid balance. Nutr Rev. 1990;48(3):137-144. doi:10.1111/j.1753-4887.1990.tb02915.x
2. Moeller KT, Butler MW, Denardo DF. The effect of hydration state and energy balance on innate immunity of a desert reptile. Front Zool. 2013;10(1):23. Published 2013 May 4. doi:10.1186/1742-9994-10-23
3. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x