Most people assume dehydration is a summer problem. Yet according to the American Heart Association, adults should consume roughly 2.7 liters of fluids per day for women and 3.7 liters for men—recommendations that remain unchanged in colder weather. International reports indicate, however, that a large share of the population spends much of the day underhydrated. Thirst typically appears only after the body has already lost about 2 percent of its water, meaning that the moment you feel thirsty, dehydration has already set in.

Expert from Instant Hydration (https://instanthydration.com/) explains that the challenge becomes more pronounced in winter because the body’s natural cues weaken. “In low temperatures, your brain’s drive to drink can drop by around 40 percent, so you can be running low on fluids without even realizing it,” the expert says. Warm beverages—such as herbal teas, light broths or infusions—count toward daily hydration as effectively as plain water and are often easier to consume during colder months.

Winter environments also create a double burden on the body. “Dry indoor heating and cold air can trigger a constant sore throat, blocked sinuses, or difficulty swallowing. That’s your body signalling that the environment is putting extra strain on your tissues,” the expert adds. These subtle discomforts, often dismissed as seasonal irritation, can signal chronic underhydration.

To make hydration easier for people who struggle to drink enough water during the day, Instant Hydration highlights simple, water-rich snacks that contribute to total fluid intake while providing added nutritional value.

One option is chickpea aquafaba mousse, a dessert made from the liquid in cooked chickpeas. With a water content of about 95 percent, it quietly supports hydration while offering modest amounts of minerals. The expert notes that choosing versions low in sodium and paired with water-rich fruit makes it a practical winter snack.

Another seasonal choice is gelatin-based desserts, which are typically 90 to 95 percent water and can help maintain fluid balance for those who find it difficult to sip water frequently. These desserts also deliver amino acids that support tissue health, though the expert recommends opting for low-sugar or sugar-free varieties.

For something more substantial, coconut-milk rice pudding—which is roughly 85 percent water—offers potassium and healthy fats that assist with steady water absorption. Low-sugar, low-salt formulations are best for everyday consumption, the expert advises.

“Hydration doesn’t have to be complex,” the Instant Hydration spokesperson concludes. “The key is to maintain healthy habits, be it through drinking water or by eating water-based and nutritious foods. It’s about making small, yet sensible choices so your body can stay healthy even in the coldest months.”