4 Tips For Cold Weather Hydration

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 playing in outdoor tournaments, or you’re training in the parking lot while you wait for volleyball to be done in the gym . . . you need to be prepared for cold weather training.

Here are 4 Tips 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. 

    Get Acclimated

    >> 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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