#Japan #Yokohama #hydration tips #dehydration #winter meals

Warning Against Winter Dehydration

With the arrival of winter, many individuals neglect their hydration needs due to the absence of sweat and a decreased sensation of thirst. Despite the colder weather, the body continues to lose water through insensible perspiration, which is essential for regulating body temperature.

Water is crucial for the functioning of all vital organs. If one is not intentionally taking in fluids regularly, it is easy to inadvertently become dehydrated, resulting in serious health risks.

Signs of Potential Dehydration

During winter, various signs can indicate a risk of dehydration:
1. Dry mucous membranes around mouth, throat, and nose
2. Dry skin, eyes, and hair
3. Fatigue, lethargy, and headaches
4. Changes in urination (darker urine)
5. Dizziness, light-headedness, and unsteady movements
6. Constipation and abdominal bloating
7. Decreased concentration and feelings of depression
8. Muscle cramps and nocturnal leg cramps

A survey conducted by Taiho Pharmaceutical in November 2025 with 1,000 participants over 20 years old revealed that many experienced symptoms consistent with dehydration during winter. The highest reported symptom was dry mucous membranes, experienced by 427 individuals, followed by dry skin/hair (399), fatigue (309), constipation (166), and muscle cramps (150).

Insights from Dr. Hideki Taniguchi

To gain a deeper understanding of winter dehydration and its risks, we consulted Dr. Hideki Taniguchi, the head of the Patient Support Center at Saiseikai Yokohama Eastern Hospital and an expert in anesthesia and intensive care. Here are some key points he emphasized:

Why Winter Dehydration is Often Overlooked

Unlike in warmer seasons when sweat loss is obvious, winter masks the signs of dehydration. Breathing in warm air can diminish the signals that trigger thirst in our brains. Moreover, the cold often prompts people to avoid cold beverages, leading to decreased fluid intake, particularly during the holiday season when social gatherings involve less water consumption.

Effects of Dehydration on the Body

A staggering 60% of the human body is composed of water, making hydration essential for properly functioning organs. Symptoms of dehydration can manifest in various forms, such as:

• - Dryness of oral and nasal mucous membranes, which is crucial for defending against pathogens.
• - Skin and eye dryness, which are among the first signs of hydration deficiency.
• - Increased fatigue and headaches due to decreased blood oxygen levels, as dehydration thickens the blood.
• - Concentrated urine, indicating that the body is conserving fluid due to inadequate hydration.
• - Dizziness or faint feelings due to reduced blood volume and potential drops in blood pressure.
• - Constipation, arising from lower water content in the intestines.
• - Reduced concentration and potential mood swings caused by dehydration affecting brain function.
• - Muscle cramps resulting from the lack of necessary hydration to maintain optimal muscle function.

Risks of “Thick Blood” from Dehydration

A significant drop in body water leads to thicker blood, increasing the risk of serious health conditions such as strokes and heart attacks. The cold weather typically causes blood vessels to constrict, which, combined with thickened blood, heightens the chance of blockages during winter months. Additionally, moving suddenly from warm to cold environments can lead to dangerous fluctuations in blood pressure, further increasing health risks.

Tips for Maintaining Hydration in Winter

Merely drinking when thirsty is not enough during winter; adults should aim for a total intake of about 2 liters of fluids daily, including those from food.

Opt for hydrating beverages such as non-caffeinated teas, herbal infusions, and juices, avoiding caffeine and alcohol due to their diuretic effects. Utilizing orally rehydrating solutions can also be beneficial, particularly for the elderly who may not drink enough water and could suffer dehydration consequences.

Drinking water or non-caffeinated teas regularly throughout the day is essential. We recommend dividing your consumption into roughly eight servings:
1. Upon waking
2. During breakfast
3. Mid-morning
4. At lunch
5. Afternoon snack
6. With dinner
7. Before bathing
8. After bathing (before bed)

Nutritional Support Alongside Hydration

Incorporating specific nutrients can further support hydration levels, such as:

• - Taurine: Found abundantly in seafood, it helps regulate cellular water balance.
• - Sodium: Essential for fluid retention, it helps to keep water in the body; however, one should consult a doctor if diagnosed with high blood pressure.
• - Glucose: Assists in the absorption of water along with sodium.
• - Potassium: Maintains fluid levels in cells and aids in preventing dehydration.
• - Citric Acid: Found in lemon juice, it promotes hydration and balances nutrients.
• - Protein: Supports blood vessel integrity and acts as a water reservoir in the muscles.
• - Omega-3 fatty acids: Facilitate better circulation and oxygen transport.
• - Magnesium: Helps maintain electrolyte balance; deficiencies can lead to fatigue and cramps.

Recommended Winter Hydration Meal

Dr. Taniguchi recommends a “Kaki-Buri Nabe” (oyster and yellowtail hot pot) with grated daikon on the side, ideal for winter hydration. This dish is not only hydrating but also packed with protein and beneficial nutrients. Utilizing ingredients rich in taurine and omega-3 fatty acids can significantly contribute to improving overall health while effectively combating winter dehydration. Don't forget to add lemon juice to your grated daikon for an extra dose of hydration and nutrients!

Stay proactive in maintaining your hydration this winter, enjoy these nutritious options, and keep dehydrated days at bay!