Fruits that help soothe the body and prevent chapped lips in cold weather
When the weather turns cold, many people hardly feel thirsty, leading to significantly lower water intake. This is when the body can easily fall into silent dehydration, especially in the elderly, those working in air-conditioned rooms, using heaters, or being physically inactive.
Dr. Lê Thị Hương Giang, Head of the Department of Dietetics and Nutrition at 19-8 Hospital (Ministry of Public Security), stated that physiologically, the sensation of thirst decreases significantly in cold environments due to changes in thermoregulation and antidiuretic hormone mechanisms.
Meanwhile, the body's water requirements hardly decrease, and may even increase when consuming salty food, alcohol, coffee, or staying in air-conditioned or enclosed rooms.
“Not feeling thirsty does not mean you are adequately hydrated,” Dr. Giang said, noting that dehydration does not always cause severe fatigue; most symptoms develop very quietly.
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 a loss of appetite. The elderly may experience dizziness and low blood pressure. For individuals with kidney disease or cardiovascular conditions, their conditions risk worsening.
“From a nutritional standpoint, dehydration disrupts digestion, reduces micronutrient absorption, and affects overall metabolic function, especially during prolonged cold spells. Therefore, besides actively drinking water evenly throughout the day, supplementing with the right fruits will help provide natural hydration, vital vitamins, and minerals, promoting healthy skin and lips from within,” Dr. Giang advised.
Fruits recommended during cold weather
Oranges and tangerines: Contain > 85% water; rich in vitamin C, which enhances immunity and supports collagen synthesis; helping relieve dry lips and flaky skin. It is best to eat the whole segments and limit juicing to avoid sharp blood sugar spikes.
Pomelo: High water content, rich in vitamin C and antioxidants that support peripheral circulation, benefiting the skin in cold weather. People with stomach problems should eat pomelo after main meals.
Apples: Rich in water, pectin, and polyphenols, helping moisturize mucous membranes and support digestion. This fruit is very suitable for the elderly and sedentary individuals.
Pears: Cooling in nature and watery, helping soothe throat mucous membranes and reduce dryness and irritation. It is best to eat ripe pears and avoid eating them straight out of the refrigerator.
Dragon fruit: Contains about 88-90% water, exceptionally rich in B-group vitamins and soluble fiber. This fruit is beneficial for skin, lips, and the digestive system, especially in dry weather when the body is dehydrated.
Ripe bananas: Although not high in water, they are rich in potassium and vitamin B6, helping maintain intracellular hydration and limit dry skin. However, they should be eaten in moderation, especially by people with diabetes.
Ripe papaya: Very rich in vitamins A and C and the enzyme papain, promoting the regeneration of skin and lip mucous membranes, highly suitable for older adults.
However, Dr. Giang emphasized that fruits do not completely replace drinking water. One should not consume excessively sweet fruits, especially those with diabetes.
To maintain glowing skin and avoid chapped lips, people still need to drink water regularly despite the cold by dividing water intake throughout the day and not waiting until feeling thirsty. The elderly and people with chronic illnesses should drink water proactively.
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