I've been noticing a lack of hydration and a lack of concern for hydration this winter. Summer
runners usually head out the door decked out with fuel belts and hand held
water bottles full of sports drinks, gels, and electrolyte tablets. Winter
runners seem to be empty handed. Many athletes report not being as thirsty in
the winter assuming their hydration needs are less important. But is this true?
Winter
exercise actually poses many challenges, albeit different challenges, compared
to warm weather working out. Breathing in cold, dry air increases water loss as
the lungs have to work harder to warm and humidify air. Sweat evaporates more
quickly in the dry air so athletes don’t always realize how much they are
actually sweating. Metabolic rates and therefore water losses increase in order
to keep core body temperature up. Warm clothing may actually cause more sweat
than in summer months with poor wicking capability. In cold temperatures, the
body produces more urine with a lower specific gravity, a phenomenon called
cold-induced diuresis. Many winter sports take place at altitude which can even
further increase water losses because of low humidity levels and
hyperventilation.
Proper
hydration helps maintain blood flow assisting in body temperature regulation.
Maintaining a hydrated state can also help reduce compromised performance from
as little as 2% dehydration. Therefore, we should remind our athletes to
practice these basic hydration tips, especially
when the temperature drops:
·
1-1.5
hours before exercise, drink a large amount of fluid (0.5 liters) to increase
gastric emptying.
·
Continue
to drink ½ cup every 10 minutes.
·
Dress
in layers to avoid overheating. If possible, strip a layer after a 10-15 minute
warm-up.
·
Urinate
before running as a full bladder can increase water losses.
·
Aim
to drink 20 ounces fluid every hour. If exercising for over 60-90 minutes,
consider a carbohydrate and electrolyte containing beverage. To keep the cap of
your water bottle from freezing, coat the tip in Vaseline.
·
Replace
what you lose while running. Consider a winter sweat test or have athletes weigh
before and after to gage accurately.
·
Recover
with warm beverages like diluted apple cider, broth, decaf tea and hot
chocolate milk to warm the hands and hydrate. Also consider hydrating with
winter foods such as citrus fruits and soups.
References:
1. Benardot, D. Advanced Sports
Nutrition. Champaign, IL: Human Kinetics, 2006.
