Winter health: Sugary drinks strip body of hydration, get help from these 5 winter foods

Winter season often comes with its own set of challenges. One of them is how to keep the body hydrated. While summer often reminds you to drink more water, colder months trick you into neglecting your hydration needs. Did you know that the dry, cold air, combined with heated indoor environments, can dehydrate your body just as much as a hot summer day?

Winter is the season when you often forget about hydration, yet it's crucial to drink enough fluids and include water-rich foods into your diet to prevent dryness and fatigue, says Susan Jacob, Certified Nutritionist at Fast&Up. “Sufficient hydration is vital for maintaining healthy skin, regulating body temperature, supporting organ function, and ensuring optimal energy levels. While water is a primary source of hydration, many foods can also help you meet your body's hydration needs,” she says.

Also read | 9 ways to stay hydrated in winter to avoid dry, flaky skin

Jacob suggests adding the following foods to your diet to keep your body hydrated and to ensure you all the essential nutrients during the colder months.

• Celery: With an impressive 95 percent water content, celery is one of the best foods to keep you hydrated during winter. It’s rich in electrolytes like potassium and sodium, which are essential for maintaining fluid balance in the body. Additionally, celery is low in calories and high in fibre, making it a great choice to manage your weight. Enjoy celery in juices, salads, or as a crunchy snack.

• Citrus fruits: Citrus fruits are hydration powerhouses, with oranges containing up to 86 percent water. Fruits like oranges, sweet lime, grapes and pineapple are packed with Vitamin C, they not only help keep you hydrated but also strengthen your immunity, which is a must during the colder months. Infuse your water with slices of citrus fruits for a refreshing twist, or snack on them to stay energised and hydrated.

• Cucumbers: They contain 96 percent water and are among the most hydrating foods available. They are also low in calories and excellent for skin health. They help to prevent dryness and flakiness often caused by winter air. Add cucumbers to salads, sandwiches, or wraps for a refreshing and nutrient-packed boost to your meals.

• Sweet potatoes: This superfood is especially beneficial for athletes and those trying to improve their stamina with activities like marathons. Sweet potatoes are made up of 77 percent water and are rich in potassium, fibre, carbohydrates, and Vitamin A, all of which help prevent muscle cramps and support recovery. Enjoy them roasted, in tikkis, or as part of a hearty winter salad.

• Coconut water: Coconut water is nature’s electrolyte-rich hydration solution, packed with potassium, sodium, and magnesium. It helps replenish lost electrolytes, hydrates the body, and keeps your skin moisturised during winter’s harsh conditions. A glass of coconut water is a simple yet effective way to combat winter dryness.