Stay energised this winter with the simple 2-hour hydration rule

Listen to your thirst cues, they are your body’s natural way of communicating hydration requirements

New Delhi | January 19, 2025 06:00 PM IST

How much is too much when it comes to drinking water? (Source: Getty Images/Thinkstock)

Dehydration is a phenomenon that occurs when the body’s fluids are drastically low. It can be dangerous for health and, in some cases, deadly, too. While it is common for the body to get visibly dehydrated during summers, it isn’t uncommon to find your body experiencing dehydration during winters as well.

Digital creator and nutritionist Gunjan Taneja shares a simple hack to help you stay on top of your hydration game this winter. In a podcast episode, she recommends following the 2 hour hydration rule, whereby she encourages people to have 1 glass of water every two hours. The logic is, that if you are getting around 8 hours of sleep a day, that leaves them awake for 16 hours. Having a glass of water once every 2 hours will ultimately add up in 8 glasses of water, which is ideally the recommended amount of water as suggested by doctors and health experts.

Sanchi Tiwari, a nutritionist at Lord’s Mark Biotech told indianexpress.com that the best way to understand signs of dehydration is to listen to the body. “Listen to your thirst cues, they are your body’s natural way of communicating hydration requirements.” While dehydration is dangerous, over hydration can also pose a problem, manifesting in the form of water intoxication. Tiwari explained that overhydration uses up all electrolytes from your body, and messes up your heart rate. According to her, it is a common misconception that everyone needs to drink 8 glasses of water a day. “Every body is different, and the amount of water needed varies from person to person. You should drink when you feel thirsty, as your body naturally signals when it needs water,” she said.

“Your body’s thirst cues are the most reliable indicator of your hydration needs. If you don’t get enough water, your kidneys may struggle to function properly, leading to urine that is yellow or dark yellow in colour — a sign that you are dehydrated. Your body will signal when you need more water,” she added.

Are you dehydrated? (Photo credits: Pexels)

How can you fight signs of winter dehydration?

Enjoying a warm drink: Choose a warm drink like hot chocolate, herbal tea, or even warm lemon water to keep yourself hydrated and comfortable.

Eating the water: Consume fresh winter fruits and vegetables that have a high water content. Seasonal winter fruits are a must, as are vegetables with high supplemental fluids.

ALSO READ | What happens to the body when you take cold showers in winter?

Have soup: Make winters synonymous with warm soups, even if you are perfectly healthy.

Avoiding beverages that cause dehydration: These include alcoholic drinks and caffeine — especially hot lattes — that may seem perfect for the weather, but are actually dehydrating agents.

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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