In winter, many of us lose the natural sensation of thirst. When it is cold outside, we are less likely to reach for water and often fail to realize that our bodies still require hydration. In fact, adequate fluid intake is crucial even during the colder months – especially for athletes who regularly train and rely on optimal performance. In this blog, you will learn why hydration is so important in winter and receive practical tips and recipes to help keep your body adequately supplied with fluids.

Winter

 

Why do we drink less in winter?

 

 

The primary issue in winter is that the body does not need to activate its cooling function as intensely as in summer. The skin loses less moisture through sweating, which diminishes the feeling of thirst. Furthermore, cold drinks often seem unappealing during this season – who wants to reach for a cold water bottle when it's storming and snowing outside? At the same time, many people mistakenly believe that the body requires less fluid in cold temperatures. However, the need remains – especially for active individuals – and can even increase as the immune system requires additional support in winter.

 

The Importance of Hydration in Winter

 

  1. Water as a Transport Medium for Nutrients and Waste Products
    Water is essential for transporting nutrients in our body and eliminating waste products. Without sufficient hydration, vital nutrients cannot optimally reach the cells, which can impair performance. Particularly in winter, when the immune system is under more strain, good hydration supports the transport of vitamins and minerals that contribute to strengthening the body.

     

  2. Improvement of Skin Health
    Cold air outdoors and dry heating air indoors strip moisture from the skin, leading to rapid dehydration. If we do not drink enough, our skin suffers further. Adequate fluid intake helps the skin regenerate from within and counteracts dryness.

     

  3. Fluid Requirements During Sports and Physical Activity
    Even during outdoor activities such as running, cycling, or hiking, the body loses fluid – often without us noticing. In winter, sweat evaporates more quickly in cold air, making us unaware of how much water we are losing. Therefore, athletes should not neglect their drinking habits even in the cold season.
hike

 

Tips for Adequate Fluid Intake in Winter

 

  1. Herbal Teas Instead of Cold Water
    Herbal teas are an excellent alternative to cold water and can provide comforting effects on the body. Varieties such as chamomile, peppermint, fennel, or ginger warm from the inside and help stabilize fluid balance. At the same time, they offer flavorful variety and can, depending on the ingredient, also support the immune system.

     

  2. Drink Water at Room Temperature
    If cold water feels unpleasant in winter, take the bottle or carafe out of the refrigerator in advance so it can reach room temperature. Lukewarm water is often perceived as more pleasant and helps meet fluid needs without cooling the body.

     

  3. Warming Beverages like Golden Milk or Matcha Latte
    Drinks such as golden milk (with turmeric) or matcha latte can be a great alternative to cold water in winter. They not only provide hydration but also additional nutrients and antioxidants that are particularly beneficial for the body during winter.

     

  4. Soups as a Source of Fluid
    Soups and broths are not only comforting in winter but also an excellent way to provide the body with additional fluid. Light vegetable soups or broths are especially recommended as they also contain vitamins and minerals.

     

  5. Set Drinking Reminders
    A simple but effective trick: set reminders on your phone or use a drinking app to be regularly reminded to drink. Especially in winter, it can be helpful to set small reminders, as the sensation of thirst is often lacking.

Soup

 

Recipe Ideas for Warming Drinks and Soups

 

Here are some recipes that not only provide hydration but also warm your body and supply it with valuable nutrients.

 

1. Recipe: Ginger-Lemon Tea with Honey

 

Ingredients:

  • 1 piece of fresh ginger (about 3 cm)
  • 1 organic lemon
  • 1 tsp honey
  • 500 ml hot water

 

Preparation:

  1. Slice the ginger thinly and place in a teapot.
  2. Pour hot water over it and let it steep for about 10 minutes.
  3. Add the juice of half a lemon and sweeten with honey to taste.
  4. Enjoy hot. This tea is warming and supports the immune system.
ginger

 

2. Recipe: Golden Milk

 

Ingredients:

  • 250 ml plant-based milk (e.g., almond or oat milk)
  • 1 tsp turmeric powder
  • 1 pinch black pepper
  • 1 tsp coconut oil
  • ½ tsp cinnamon
  • 1 tsp honey or agave syrup

 

Preparation:

  1. Heat the milk in a small pot but do not let it boil.
  2. Add turmeric, pepper, coconut oil, and cinnamon, and stir well.
  3. Let the mixture steep for about 5 minutes over medium heat.
  4. Pour into a cup and sweeten with honey or agave syrup.
  5. Golden milk is ideal for the evening and has anti-inflammatory properties.
milk

 

3. Recipe: Vegetable Broth as a Fluid Source

 

Ingredients:

  • 1 carrot
  • 1 onion
  • 1 piece of leek
  • 1 clove of garlic
  • 1 stalk of celery
  • 1 bay leaf
  • Parsley, fresh herbs to taste
  • 1 pinch of salt and pepper
  • 1.5 liters of water

 

Preparation:

  1. Roughly chop the vegetables and place them in a large pot.
  2. Add water and bring to a boil.
  3. Add the bay leaf, herbs, and a pinch of salt and pepper.
  4. Let the broth simmer over low heat for about 30 minutes.
  5. Strain through a sieve and enjoy the broth hot in a cup. It provides you with fluids and essential nutrients.
detox

 

4. Recipe: Apple-Cinnamon Hot Drink

 

Ingredients:

  • 1 apple (sliced)
  • 500 ml water
  • 1 cinnamon stick
  • 1 tsp honey

 

Preparation:

  1. Add the apple slices and cinnamon stick to a pot with water and heat.
  2. Let simmer on low heat for about 10 minutes, until the apple is soft and the water has absorbed the flavor.
  3. Sweeten with honey to taste and enjoy hot. This drink warms you and provides pleasant sweetness without added sugar.
apple

 

Conclusion

 

 

Even in winter, it is important to drink sufficiently to optimally support our bodies. The cold season places special demands on our immune system and skin, and good hydration can help meet these challenges. Use the tips and recipes mentioned above to provide your body with the necessary fluid in a pleasant way and stay fit and healthy throughout the winter.