Monthly Healthy Habit

Why Women Over 40 Should Prioritise Hydration During Winter (and How to Do It Right)

As we age, especially after 40, hydration becomes increasingly important for overall health, energy, and vitality. With colder weather approaching, it's easy to neglect proper hydration, thinking it's more of a summer concern. But in fact, staying hydrated is crucial all year round—especially in winter when the air is drier and our skin and bodies are more vulnerable to dehydration.

In this blog, we’ll explore why hydration is key for women over 40 and offer practical tips to ensure you stay hydrated during the winter months.

Why Hydration is Vital for Women In Midlife

Skin Health & Elasticity As we age, our skin naturally loses collagen and elasticity, leading to more visible wrinkles and fine lines. In the winter, dry air and indoor heating can further deplete skin moisture, exacerbating these signs of aging. Proper hydration helps your skin retain its plumpness, reduce dryness, and maintain a youthful glow.
Joint Health & Flexibility Water plays a key role in lubricating your joints. As oestrogen levels decline during and after menopause, women often experience increased stiffness or discomfort in their joints. Staying hydrated supports joint lubrication, reducing discomfort and promoting flexibility.
Energy & Metabolism Dehydration can lead to fatigue, low energy levels, and a sluggish metabolism. Since metabolism tends to slow down with age, hydration becomes even more important to help maintain energy levels and support overall metabolic function.
Kidney Health & Detoxification The kidneys play an essential role in detoxifying the body, but they need adequate water to function properly. As we age, the kidneys may not function as efficiently, making it all the more important to stay hydrated to prevent potential kidney issues and support the body’s natural detox process.
Preventing Headaches & Mood Swings Mild dehydration can lead to headaches, dizziness, and even mood changes. Women, especially those going through hormonal changes, can be more sensitive to these effects. Maintaining proper hydration helps keep mood and cognition balanced.

Why Hydration Matters More in Winter

You might think of summer as the time when dehydration is most likely, but winter comes with its own challenges:

Cold Air is Drying: Cold air contains less moisture, and when you spend time outside, that dry air can lead to increased water loss from your skin and respiratory system.
Indoor Heating: Cranking up the heat indoors further dries out the air, pulling moisture from your skin and body, increasing the risk of dehydration.
Less Thirsty: In winter, people often feel less thirsty, which can lead to underestimating their hydration needs.

All these factors combined can make staying hydrated more challenging in winter—but equally, if not more, important.

How to Stay Hydrated This Winter

Drink Enough Water (Even If You Don’t Feel Thirsty) Thirst isn’t always a reliable indicator of hydration, especially as we get older. Aim to drink at least 8 cups (about 2 liters) of water daily, and increase this if you're active or spend a lot of time in heated environments.
Incorporate Hydrating Foods Foods rich in water content, such as cucumbers, oranges, and leafy greens, can help you stay hydrated. Soups, broths, and herbal teas are also great ways to hydrate while warming up during colder months.
Warm Herbal Teas Herbal teas are not only soothing in cold weather, but they also contribute to your daily water intake. Choose caffeine-free options like chamomile, peppermint, or rooibos, which can be particularly hydrating.
Add Electrolytes Electrolytes, like potassium and magnesium, help your body retain water more effectively. You can add a pinch of Himalayan salt to your water, or drink coconut water, which is naturally rich in electrolytes.
Limit Dehydrating Drinks Caffeine and alcohol are natural diuretics, meaning they increase water loss through urine. While it’s okay to enjoy these in moderation, be mindful of your intake, especially during the winter months, and balance them out with extra water.
Use a Humidifier Indoor heating can dry out the air, making it harder for your body to stay hydrated. Using a humidifier in your home can help keep the air moist, benefiting both your skin and hydration levels.
Moisturize Your Skin While drinking water is key, external hydration is also important. Using a good moisturizer or a hydrating serum can lock in moisture, especially after showering when your skin is most vulnerable to water loss.

Hydration Beyond Water: Take a Holistic Approach

Remember, hydration isn’t just about drinking water. Your overall lifestyle contributes to how well your body retains and utilizes hydration. Eating a balanced diet, exercising regularly, and getting quality sleep all play roles in maintaining proper hydration.