Nutrition
5 min read
What to Do When You Don't Feel Like Drinking in Winter? Tips and Advice
Sophia Williams
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Sophia Williams | min read 5 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
An insufficient intake of fluids can result in various health issues. Adequate hydration is crucial throughout the year, both in summer and winter. Below, we provide suggestions and advice to help you establish a habit of drinking the right amount of water, especially during the winter season.
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Why consistent water consumption is vital for wellbeing
Human body is composed of up to 65% water, highlighting its significant role in proper functioning of the organism. Drinking water not only provides water, but also essential minerals such as magnesium and calcium, which influence the functioning of many systems, including the immune system. Additionally, consistent water intake can help prevent many diseases, particularly in the cardiovascular, nervous, digestive, and skeletal systems. According to the recommendations, an adult should drink at least 35 ml of water per kilogram of body weight per day, which equals 2 liters for women and 2.5 liters for men. Unfortunately, many people do not drink enough water, which can lead to dehydration and health problems.
Advice on increasing water intake in the winter – recommendations and suggestions
The habit of hydrating the body with water immediately upon waking up is easy to learn. One can prepare a bottle or a glass of water the day before, such as in the evening, and place it next to the bed. Early access to water can have a positive impact on one's well-being throughout the day. During winter, when mornings are cool, one can consider using warm water to allow the body to warm up.
Add your favorite fruits and spices to the water
Fruits significantly enhance the taste of water. The most popular addition is lemons, which is surrounded by a myth. It is often believed that lemon water not only hydrates, but also supports metabolism. However, there is no evidence to support this. Water with lemons hydrates in the same way as water with other fruits. Some other great additions are frozen fruits such as strawberries, raspberries, mangoes, and blueberries. Herbs such as mint can also add a pleasant flavor. In winter, it is worth using products with a warming effect, such as fresh ginger. It can be added to a glass of warm water. Another great addition is honey, but it is important to remember that it is a source of sugar, so it should be consumed in moderation. To preserve its health benefits, honey should be added to water at a temperature of about 40°C.
Maintain a water bottle nearby
Carrying a water bottle to school or work is a beneficial practice. If feasible, place it on the desk, within arm's reach. A glance at the bottle reminds you of the necessity for regular hydration. Once the entire contents have been consumed, it's advisable to refill it immediately to maintain the proper hydration level.
Enhance your consumption of products with high water content
Food can also serve as a source of water. By incorporating fruits and vegetables into our daily diet, we can partially meet our fluid needs. To improve our hydration, it is sufficient to include in our daily diet such products as soups, cocktails, and salads. Larger amounts of water can be found in vegetables and fruits such as cucumbers, zucchini, celery, bell peppers, tomatoes, melons, strawberries, or watermelons. It is advisable to consume them raw, as thermal processing can lead to water loss. The table shows the average water content in selected vegetables (M. Grembecka et al. 2008).
Regularly check your water consumption
To more effectively monitor your water intake throughout the day, you can use reminders on your phone or special mobile apps that allow you to indicate the number of glasses you drink or the amount of liquid you consume in milliliters. You can also create your own measurement by dividing your bottle into horizontal lines using a marker and marking the hours by which you should drink a specific amount of water.
Warm up with hot beverages throughout the day
Besides water, it is also recommended to select beverages that warm up the body, such as tea or infusions. Adding spices can enhance the sensation of warmth. During the winter period, cinnamon, ginger, and cloves have proven effective, which possess anti-inflammatory properties and can boost the immune system.
Warming drinks based on water - recipes
Required ingredients (per serving): - warm water - glass, - fresh celery root - piece, - lemon - plaster, - frozen berries - several pieces, - natural honey - ½ teaspoon. Preparation: 1. Mix warm water with honey until it dissolves. 2. Add celery root, lemon, and berries and mix well.
Refreshing beverage with strawberries and mint leaves
Required ingredients (for one serving): – warm water – a glass of, – frozen strawberries – a few bits, – erythritol – half a teaspoon of, – mint leaves – several. Preparation steps: 1. We position the frozen strawberries and erythritol in a petite pot. We let them simmer on a gentle heat for around 5 minutes. Subsequently, we meticulously mash the cooked strawberries. 2. We pour the heated water into a glass and incorporate the mint leaves and the previously simmered strawberries.
Sophia Williams
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