Fruits that help cool down the body and prevent chapped lips in the cold season
When the weather turns cold, many people rarely feel thirsty, leading to a noticeable drop in water intake. This is when the body can easily fall into silent dehydration, especially among the elderly, people working in air-conditioned rooms, those using space heaters, or individuals who are sedentary.
Dr. Le Thi Huong Giang, Head of the Clinical Nutrition and Dietetics Department at 19-8 Hospital (Ministry of Public Security), stated that physiologically, the sensation of thirst is markedly reduced in cold environments due to changes in thermoregulation mechanisms and antidiuretic hormone levels.
Meanwhile, the body's need for water hardly decreases and can even increase if consuming salty foods, alcohol, or coffee, or when staying in enclosed, air-conditioned rooms.
“Not feeling thirsty does not mean you are adequately hydrated,” Dr. Giang said, explaining that dehydration does not always cause severe fatigue; most signs are very subtle.
Accordingly, when the body lacks water, the skin becomes dry and lips become chapped and peeling; in many cases, this also leads to constipation and poor appetite. The elderly are prone to dizziness and drops in blood pressure. For individuals with kidney or cardiovascular disease, their conditions are at risk of worsening.
“From a nutritional perspective, dehydration disrupts digestion, reduces micronutrient absorption and affects metabolism throughout the body, especially during prolonged cold weather. Therefore, alongside making a conscious effort to drink water regularly throughout the day, eating fruit appropriately helps provide natural hydration, supplies essential vitamins and minerals, and supports healthy skin and lips from within,” Dr. Giang said.
Fruits to eat during cold weather
Oranges, mandarins: Contains > 85% water; rich in vitamin C, which boosts resistance and supports collagen synthesis; helps lips feel less dry and skin less flaky. People should eat whole segments and limit juicing to avoid rapid blood sugar spikes.
Grapefruit: Its high water content, along with rich vitamin C and antioxidants, helps support peripheral circulation and benefits the skin during cold weather. People with stomach problems should eat pomelo after main meals.
Apples: Rich in water, pectin, and polyphenols, it helps moisturize mucous membranes and supports digestion. This fruit is well-suited for the elderly and sedentary individuals.
Pear: Its cooling nature and high water content help soothe the throat lining and reduce dryness. People should eat ripe fruits and avoid eating them straight out of the refrigerator.
Dragon fruit: Consisting of about 88–90% water, it is very rich in B vitamins and soluble fiber. This fruit is beneficial for the skin, lips, and digestive system, especially during dry seasons when the body is dehydrated.
Ripe bananas: This is a fruit with low water content but rich in potassium and vitamin B6, which help maintain intracellular hydration and curb dry skin. However, you should consume it in moderation, especially if you have diabetes.
Papaya ripe is very rich in vitamins A and C, as well as the enzyme papain, which help support skin and lip mucosa regeneration, making it very suitable for older adults.
However, Dr. Giang emphasized that fruit does not completely replace drinking water. People should not consume excessively sweet fruit, especially those with diabetes.
To keep skin healthy and prevent dry, cracked lips, people still need to drink water regularly in cold weather, spreading their intake throughout the day rather than waiting until they feel thirsty. Older adults and people with chronic illnesses need to make a conscious effort to drink water.
Drinks that keep you healthy during winter
A cup of warm ginger water not only helps dispel the winter chill but is also a simple way to proactively care for your health from the most familiar things.