Here are the advantages to learning about winter hydration needs:
- Knowing how much to drink
- Knowing when to drink
- Knowing what to drink
Many people ask me if they need to drink while exercising outside in the winter, so I looked it up.
My research has shown that yes, you do.
You need to drink if you’ll be outside long enough and you’re going hard enough. Sweat rates are usually pretty low in the winter and can actually depend more on the clothing/exercise combination than the weather. Wearing too many layers can make you sweat more profusely, while not wearing enough clothes just makes you cold. This takes practice! However, if you’ll be outside for more than an hour, it’s helpful to take a little bit of fluid. Consider carrying 1-2 fuel belt bottles for an hour of winter exercise (6-16 ounces). If you’ll be outside longer, you’ll need more fluids and a plan to consume them. If you’ll be outside for several hours and exercising consistently, you’ll need to add in some energy and electrolytes.
Another thing to consider is fluid consumption before and after exercise. It is always a good plan to begin exercising hydrated. How does this happen? First thing in the morning, have a glass of water. Carry a water bottle throughout the day, and refill as needed. Become aware of thirst signals for your body and honor them. All of these things will help you begin exercise hydrated. After a chilly exercise session, drink warm beverages if you’re cold to warm up faster. These can be hot tea, broth, even just room temperature water. If you’re not hot, don’t feel like you need to consume cool or cold water.
Lastly, if you will be exercising for an hour or more, consider something with some calories and salt. Broths are excellent savory sources of sodium, and some sports drinks are designed to be consumed warm. Hot chocolate, lattes (with the milk of your choice), tea lattes or a soup are all good options.
As an winning athlete, you can use this information to have better workouts and see more gains in the winter months. Expect to fly through the cold and wind with wings on your feet!
If you have any questions about hydration or sweat tests, please contact me at laschubert@nutritionheartbeat.com. I look forward to hearing from you!
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