4 Tips For Cold Weather Hydration
For most of the country, the next four months will be spent training in the cold. Whether your high school football program is making a run at the state title, you’re hosting an outdoor tournament, or you’re an athlete training in the parking lot while you wait for volleyball to be done in the gym . . . preparation is needed for cold weather training.
Here are 4 Tips every athlete and coach needs for keeping up with hydration in the cold weather:
Hydration is tricky in the cold
>> Cold weather moves fluid from your extremities to your core, increasing your urine output, dehydrating you further.
>> Cold weather also decreases your thirst sensation up to 40%.
>> When you can see your breath, you’re losing more fluid than normal.
>> As a general rule, for every pound of body weight you lose through sweat you should replace it with .45L of water; about the amount of water in the average 500ml bottle of water.
Sunscreen is your friend
>> A moisturizing sunscreen will reduce wind burn on areas that are exposed to the elements such as face and neck.
>> Purchase an spf chapstick like this one. Just because it’s cold out doesn’t mean you can’t get sunburnt.
The order of your layers matters!
>> Choose a moisture wicking material for your base layer with an insulating material like fleece on top.
>> Have a wind/waterproof resistant top layer handy for protection against wind and rain during rest breaks.
>> Exercising in the cold/wind drops your core body temperature, and wet clothes can double heat loss.
>> Start training outdoors EARLY & OFTEN! Just like in the warmer months, our bodies need to acclimate to changing temperatures.
>> Your body regulates its core temperature by limiting blood flow to limbs in cold weather, causing your muscles to work less efficiently. This puts you at a greater risk for soft tissue injuries like strains and sprains.
>> Fatigue can also impair your ability to regulate body temp in the cold, which can translate to injury.
>> Getting 8-10 hours of sleep as a young athlete helps you acclimate to cold training.
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