During winter, most people drink far less water because they feel less thirsty. While this seems harmless, doctors warn that reduced water intake can seriously affect kidney health. Kidneys work as the body’s natural filters, and water plays a key role in keeping them functional and toxin-free. When water intake drops—especially during the cold season—kidney stress increases.
Why kidneys struggle more in winter
In winter, blood circulation changes and the body loses fluids without us realizing it. Cold temperatures also cause blood vessels to constrict, raising blood pressure. High blood pressure is one of the biggest risk factors for kidney damage. This is why experts advise taking special care of hydration and kidney health during the cold months.
What experts say
Dr. Kuldeep Kumar, Professor of Medicine at GTB Hospital, Delhi, explains:
• People naturally drink less water in winter because they don’t feel thirsty.
• Low water intake thickens urine, forcing the kidneys to work harder.
• Long-term dehydration can increase the risk of kidney stones and urinary infections.
He advises drinking at least 7–8 glasses of water daily, even if you don’t feel thirsty, and suggests lukewarm water for easier consumption in winter.
Is water alone enough?
Winter increases dryness in the body. While 7–8 glasses of water help, hydration should also come from food sources. Experts recommend:
• Including high-water foods like oranges, grapefruit, cucumbers, and seasonal fruits
• Drinking detox water (cucumber, lemon, mint)
• Adding warm liquids like soups and herbal teas to the diet
Dehydration symptoms—such as dark urine, fatigue, dry skin, and dizziness—should not be ignored.
How to protect your kidneys in winter
-
Drink enough water
Make a conscious effort to drink 7–8 glasses a day. Warm water is gentler on the throat and easier to sip in cold weather. -
Reduce salt intake
High salt raises blood pressure, increasing strain on the kidneys. Avoid excess pickles, packed foods, namkeen, and fast food—especially if you already have BP issues. -
Keep yourself warm
Being exposed to too much cold can raise blood pressure. Eating foods that generate warmth—like jaggery, millet, nuts, and warm soups—helps maintain stable circulation, indirectly supporting kidney health. -
Boost immunity
A strong immune system helps prevent infections, including urinary tract infections. Herbal soups with ginger, turmeric, basil, and black pepper may support overall health.
When to see a doctor
Seek medical attention if you notice:
• Burning while urinating
• Persistent back or lower abdominal pain
• Blood in urine
• Very dark or strong-smelling urine
• Swelling in hands, feet, or face
• Constant fatigue
Winter dehydration is easy to overlook, but sustained low water intake can slowly damage kidney function. Simple hydration habits and mindful eating can significantly lower the risk.
