Winter Dehydration: A Silent Risk for Kidney and Heart Patients

December 14, 2025

Cardiology, Nephrology, Preventive Health

Winter Dehydration: A Silent Risk for Kidney and Heart Patients

Verified By
KIMS-SUNSHINE
Specialist,
14 December, 2025

Winters have long been associated with lower temperatures and pleasant days, when compared to the harsh summers most of us are used to in the country. Dehydration has always been thought to occur in the summer- as the sun is high up, we sweat profusely and need to replenish fluid reserves in our body. While both these are true, dehydration in the winter is a real phenomenon- because we don’t feel too thirsty when it is cold and we respond by not drinking a lot of water. Dehydration in cold weather can be attributed to a few factors like wearing multiple layers, using indoor heating or not feeling thirsty naturally. Let us look at how water may be lost on a daily basis and what you should do to replenish reserves and stay hydrated and healthy year round.

Signs Of Mild Dehydration In Winter

Let us look at the various instances you may lose fluids in

You may sweat a lot actually, but it won’t be noticeable- as you may be dressed in multiple layers and the body is working overtime to keep you at the right temperature. One sign of this may be drier looking skin than normal.
You may pee less often and when you do- it may look dark yellow in colour. This is a sign that you are not hydrating enough. Normal urine needs to look straw or pale yellow in colour, unless you take supplements, which may influence urine colour (like B vitamins).
Other subtler signs include- dry lips and very dry skin where moisturising multiple times in a day is not cutting it.
Some people may report headaches or irritability.
Others may feel dizzy or have a higher than usual heart rate.

Dehydration Complications

Some people may suffer from more severe forms of hydration and that may be due to diarrhoea or having a high fever. This can cause an electrolyte imbalance which can affect how your kidneys function. Since there is lesser hydration, there is a higher risk of developing kidney stones or related issues too. You also tend to fall ill more often as the immune system gets affected when you don’t drink enough water.

You should get medical help if you feel confused, have a dry or sticky feeling in your throat or mouth, have severe muscle cramps and associated weakness and are not able to concentrate normally, as these are severe signs of dehydration.

How Much Water To Drink In Winter?

Water or fluid intake depends on your age, activity level, climatic conditions, altitude, gender and overall health parameters. The normal 8-10 glasses of water or 2-3 litres everyday is a general rule of thumb- and it is pretty helpful but you will need more if you exercise rigorously or if you sweat a lot.

If drinking chilly water is not your preference, then you can drink non-caffeinated beverages like warm teas, soups or even fruit juices which have not been iced. Avoid too much alcohol (this is true since it is the holiday season and you will obviously want to let go and enjoy)- and try to opt for non-fizzy mocktails. Keep a water bottle near you always, so you can just reach for it quickly and keep sipping on it through the day. If you have a cup of coffee or tea, then have a cup of water afterwards- so you don’t get dehydrated.

Conclusion

Dehydration in the winter is a very real phenomenon that most of us are not aware of. This is because we don’t see obvious markers like sweating or feeling tired like in the summer. Subtler signs like headaches, a midday slump or tiredness or dark coloured urine are the more obvious ones to look out for. Keep sipping on some water every 20-30 minutes in a day and don’t wait till you feel thirsty to drink water because by then you are probably already a little dehydrated. Watch for signs of more severe dehydration and get medical help immediately.

Frequently Asked Questions

Can you get dehydrated in winter?

Yes. Cold air reduces thirst signals, so people often drink less water. Indoor heating, dry air, breathing faster in cold weather and fluid loss from illness or exercise can all lead to dehydration during winter.

How does dehydration affect the heart?

Dehydration reduces blood volume, making the heart work harder to pump blood around the body. This can raise heart rate, lower blood pressure and increase strain on the cardiovascular system. In people with heart conditions, dehydration can worsen symptoms and trigger rhythm disturbances.

How much water should I drink in winter?

Fluid needs vary by body size, activity level and health. A practical guide is to drink regularly throughout the day and aim for pale yellow urine. Water, milk, soups and herbal teas all contribute to fluid intake. Alcohol and high-caffeine drinks should not replace water.

Can dehydration cause kidney stones?

Yes. Low fluid intake leads to more concentrated urine, which allows minerals to crystallise and form kidney stones. Drinking enough fluids helps dilute urine and reduces the risk of stone formation.

When should I seek medical help for dehydration?

Seek medical advice if dehydration symptoms do not improve with fluids, or if there is persistent vomiting, diarrhoea, fever or confusion. Urgent medical care is needed for dizziness on standing, fainting, very dark urine, little or no urine output, rapid heartbeat or severe weakness.