Winter Dehydration Is the Sneaky Reason You’re Tired and Foggy—These Fixes Work Fast

By now we know that staying well-hydrated helps optimize physical and mental energy. And new British research reveals that keeping our fluid intake up combats spikes in the hormone cortisol to protect against stress. The problem is, we tend to think of dehydration as a warm-weather threat. But cold temperatures can decrease our thirst response and increase urination to make dehydration a danger in winter months too. Here, the best tips for staying hydrated and keeping your energy levels up all season long.

7 easy ways to reverse winter dehydration

These natural remedies help you stay hydrated even when the temperature drops.

Salt your water

Feeling tired or having difficulty concentrating? For an instant energy boost, stir ¼ tsp. of salt into a glass of water. You won’t even notice the taste, but you will optimize your hydration. The reason: Research in The Journal of Clinical Investigation suggests that salt-containing fluids are more hydrating than plain water. Investigators explain that the sodium activates hormones that help the body absorb and retain fluids more efficiently. (Discover how adding pink salt to water may boost weight loss, too.)

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Have milk in the morning

Good news for women who love drinking a glass of milk for breakfast: Doing so can prevent winter dehydration for up to four hours. So say scientists reporting in The American Journal of Clinical Nutrition, who found that fluid losses were lower in those who drank milk compared to those who drank other beverages such as water, orange juice, coffee or tea. The fats and protein in milk help the beverage stay in the stomach longer, giving its fluids more time to be absorbed.

Not a fan of plain milk? Mix it with Cup of Coa to make a creamy cup of dark hot chocolate instead. Yum!

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Boost your home’s humidity

Cranking up the heat to make your home warmer can send indoor humidity plunging. That’s a problem, since Cleveland Clinic research confirms that breathing dry air can trigger winter dehydration. For a simple way to offset the parching effects, place bowls of water near baseboards and heating vents. Also smart: Decorating with houseplants such as Boston ferns or ficuses. In a Journal of Building Engineering study, the moisture released from their leaves and soil significantly increased air humidity.

Also smart: letting laundry air dry. Simply hang towels and other laundry indoors to dry, leave the bathroom door ajar after showering and open the dishwasher once it’s finished running to boost indoor humidity.

Enjoy chicken soup

Savoring a bowl of the comforting classic is a flavorful way to increase winter hydration. In fact, a report in the Journal of Applied Physiology found that 12 oz. of chicken soup reversed mild dehydration better than the same amount of water or a sports drink. What makes the soup superior? It contains amino acids such as glycine and alanine that enhance intestinal water absorption. Plus, its sodium helps pull fluids into the bloodstream and signals the kidneys to conserve them. (Bonus: See why chicken soup is the best soup for a cold.)

Pop a mint

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Enjoying a mint sounds too simple to reverse winter dehydration, but doing so prompts you to drink water afterward without a second thought. Research shows that the simple trick stimulates your body’s thirst mechanism, automatically upping your urge to drink even if you didn’t previously feel thirsty.

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Slip on a scarf

Covering your mouth with a cozy scarf when you head outside does more than keep your body temperature up—it can cut your fluid losses by up to 42 percent, according to researchers reporting in the journal Rhinology. Turns out the chill-chasing tactic encourages you to breathe through your nose, which lowers the amount of moisture you lose when you inhale and exhale cold air through your mouth.

Opt for a ‘sip support’ bottle

It’s no secret that keeping a water bottle within reach helps you drink more frequently. But for added benefits, consider investing in a bottle that bears time markings or motivating messages (like “keep chugging” and “feeling awesome”) that remind you to drink. Investigators reporting in the Journal of Exercise and Nutrition found that women who used motivational bottles for five weeks drank 29 percent more water daily. And as a result, they hit the recommended hydration target of 64 oz. of water per day and reversed signs of dehydration like fatigue and trouble paying attention.