In winter, people often drink less water because they do not feel thirsty and are reluctant to use the restroom. Additionally, they tend to eat less fruit due to fears of cold and the belief that such foods are cooling. This behavior can weaken the immune system, which is already compromised by the cold weather.
Every day, the body requires a balanced intake of four main groups of nutrients (proteins, carbohydrates, fats, and oils) along with vitamins and minerals. Drinking enough water is crucial as it constitutes nearly 75% of body weight and is regularly excreted from the body. However, during the cold winter months, many people are reluctant to drink water and consume fresh fruits, which are essential sources of vitamins and minerals.
On average, we need to drink about 2 liters of water daily to replenish the fluid lost through urine, sweat, and breath. Sufficient water intake is necessary to maintain blood circulation, provide a medium for transporting and metabolizing nutrients, and regulate body temperature. Many mistakenly believe that water is only needed for sweating and cooling down during hot weather, and thus is unnecessary in winter. In reality, we still need to drink an adequate amount of water (although this amount can be slightly reduced compared to hot weather) to ensure that the body performs its physiological functions effectively. Dehydration can lead to various complications, particularly if water intake is too low, which can cause kidney stones, constipation, and ultimately lead to hemorrhoids.
For women specifically, adequate water intake helps prevent constipation and contributes to smooth, radiant skin. In cold weather, skin can easily become dry; without sufficient water, women may struggle to maintain a fresh complexion. It’s advisable to diversify hydration sources, such as cooled boiled water, mineral water, tea, and fruit juices, and to ensure that we drink enough water daily.
The body cannot synthesize vitamins; therefore, they must be supplied through food and beverages. Theoretically, if we consume a balanced diet, we should not fear vitamin deficiencies. However, due to improper food storage and preparation (e.g., overcooking vegetables can lead to a loss of vitamin C), coupled with poor nutrient absorption in the digestive system, it is still possible to experience vitamin deficiencies despite eating well. This risk is heightened for individuals on restrictive diets, those recovering from severe illnesses, the elderly, pregnant or breastfeeding women, those using contraceptives, children with growth issues, smokers, and alcoholics.
People who dislike eating fresh fruits and vegetables, especially in cold weather, often suffer from vitamin C deficiencies. Vitamin C is essential for collagen production, tissue repair in the body, and participates in numerous metabolic reactions. Notably, vitamin C plays a vital role in immune function, helps wounds heal faster, and prevents colds. Therefore, during the cold season, our bodies require vitamin C significantly. The belief that one should avoid fresh fruits and vegetables in winter for fear of “cold stomach” is incorrect. In fact, during winter, we are more susceptible to colds, so it is crucial to consume plenty of fresh produce to boost our immunity; additionally, vitamin C supplements may also be beneficial.
