How Many Glasses of Warm Water Should You Actually Drink in Winter?

When the temperature drops, many of us reach for a mug of warm water. It feels soothing. It also tastes good. But how many glasses of warm water would you need to drink this winter? The answer is: No special number exists. 

You should drink the same amount of fluid during the winter as in the summer. This equals to approximately 6-8 glasses of fluid per day. Warm water is simply an easier route. However, why do lots of people still drink insufficiently during the cold seasons? So when can warm water be more damaging than beneficial? 

How Many Glasses of Warm Water Should You Drink in Winter?

Veena V, Head of the Department of Clinical Nutrition and Dietetics, Aster Whitefield Hospital, Bangalore says, “There is no special number for warm water. ”

However, for most healthy adults, that means roughly 6 to 8 glasses of fluids a day, or about 1.5 to 2 litres. 

Note the word fluids. It does not mean plain water only. Your daily fluid can come from:

• Warm or cold water
• Tea, coffee, buttermilk and lassi
• Soups, dal, rasam and kadha
• Milk
• Oranges, guava, cucumber and tomatoes

Food gives you roughly 20 per cent of your daily water. Limit sugary drinks and heavy caffeine.

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Benefits of Drinking Warm Water in Winter

Warm water isn't a miraculous cure, but it does offer genuine, immediate comfort during colder months. Sonali Kulkarni, Program Lead for Nutrition & Metabolic Health, Happiest Health, Bengaluru notes, "Warm water can aid digestion, and help to clear congestion, particularly during the winter months."

Veena V also says that a warm drink first thing in the morning can do wonders for getting things moving and soothing a sore throat, but this is more a matter of comfort than of curing the disease.

A study by the National Institutes of Health highlights another reason to stay hydrated in winter. The researchers discovered that adults who don't get enough fluids have some evidence of faster biological aging. They are also more likely to get chronic diseases such as cardiovascular diseases. Everyday water consumption is important for long-term organ health and healthy ageing. 

Is Very Hot Water Safe to Drink in Winter?

Although warm is good, too much heat can pose a health threat. “The primary warning to give is about the temperature,” notes Sonali Kulkarni. Very hot drinks above about 65°C (150°F) can irritate the esophagus and are associated with a higher risk of esophageal inflammation. It's best to have water that is comfortably warm, rather than scalding.

Veena V adds that health studies show that liquids that are over 60°C-65°C are linked to chronic problems in the food pipe. The lesson to be learned from both of the experts is simple: If a beverage is too hot to drink, chill it first.

Scalding liquid can burn your mouth, throat and food pipe.

The WHO’s cancer research agency says drinks above about 65°C are probably linked to oesophageal cancer. If it is too hot to sip, it is too hot.

Take extra care with children and older adults.

How to Know If You Are Drinking Enough Water in Winter

Check your urine. Veena adds, “A glass count is only a rough guide. Your urine colour is a better one.”

• Yellow in color, pale, like straw: good.
• Dark yellow or amber: more drinking is in order.
• 4-6 toilet visits per day – normal.
• Dry lips, headaches, tiredness or constipation: possible warning signs

How Much Water Do Different People Need in Winter?

• Active persons: More, to replace sweat.
• Pregnant or breastfeeding women: A little more. Ask your doctor.
• Children: Less than adults (age dependent). Offer fluids often.
• Older adults: May need reminders since their thirst diminishes as they get older.
• Those who suffer from kidney problems: 2.5 to 3 litres is often recommended.
• Fever, vomiting/diarrhoea: Extra fluids and oral rehydration solution, if required.

Who Should Be Careful With Drinking Too Much Water in Winter?

Those who have kidney, heart or liver disease. Individuals who have been instructed by a health care provider to restrict fluids.

Those using diuretics (water tablets). Eating excessive amounts of food in a short period of time can cause your sodium levels to become diluted. This is referred to as 'hyponatraemia'. Can lead to confusion, nausea and headache. 

A Simple Winter Water Routine With Warm Water

• During the day: One glass of warm water, if needed.In the evening: One glass of warm water.
• Following breakfast: Tea, milk or warm water
• Mid morning: Water or bowl of fruit
• Dinner: Water, buttermilk/dal
• Afternoon: Warm water/Herbal tea
• Evening: One cup of soup

Easy Tips to Drink Enough Water in Winter

• Have a flask of hot water at your work or bedside.
• Set phone reminders. Never wait until thirsty to drink water.
• Add lemon, ginger or mint for taste.
• Include oranges, guava and amla in your diet.
• If the air is very dry in the room use a humidifier.
• Moisturise your skin. Low water intake isn't the only reason for dry skin, hot showers and dry air are other reasons.

When to See a Doctor About Your Water Intake in Winter

• You are always thirsty or have to urinate a lot.
• Your urine is still dark after you consume adequate amounts of fluids.
• Your feet, face or hands become swollen.
• You are dizzy, confused or extremely weak.

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Conclusion

Staying hydrated in winter does not need to be complicated. Drinking warm water is a simple, comforting way to meet your daily fluid needs without expecting magic results. Just keep the temperature comfortable, sip throughout the day, and let your body do the rest.

You do not need a magic number of warm water glasses. Aim for 6 to 8 glasses of fluids a day. Let your drink cool first. Check your urine colour. If you have kidney, heart or liver disease, ask your doctor.