We are very active in North Lake Tahoe. In the summer we are sure to carry our water bottles as we hike and bike the local trails but did you know that we also have to stay hydrated in cold weather too? Higher altitudes, dry air and cold weather training actually increases your chances of dehydration in the winter versus the summer! The following 8 tips are a summary from an Active.com article by Felicia D. Stoler. With all our outdoor sports and shoveling snow this year, I thought the tips were timely to share.
8 Tips for Hydrating in Cold Weather
1. Match Your Drink to the Duration of Your Activity
Add fluids with electrolytes and carbohydrates if you are active for more than an hour. Higher altitude activity requires more fluids.
2. Hydrate With Room-Temperature Beverages
Room temperature drinks are more likely to keep your internal temperature optimal in cold weather.
3. Wear Layers
Wear multiple layers that wick sweat away from your skin and keep you warm. This will reduce the stress on your body.
4. Replace What You Lose
Watch your urine to know if you need to replace fluids. If it’s dark, you need to drink more.
5. Eat Fruits
Eat apples, pears and clementines to help restore your fluid levels. These winter fruits are mostly water and have the added benefit of Vitamin C.
6. Eat Salty Foods and Soup
Winter exercise is a good reason to consume more salt because salt helps you to retain body fluids! Soup is an excellent and healthy choice.
7. Drink Hot Chocolate
Hot chocolate is warming plus it has the 4:1 carbohydrates-to-protein ratio that is helpful when active.
8. Limit Alcohol and Caffeine
Only use caffeine and alcohol after your cold weather workouts since they have diuretic effects.