Back for another nutritional tip for athletes during the winter period!
When we practice a winter sport, we often have the impression that our risk of dehydration is lower since we usually know less than when it is 30 degrees and strong sun outside. On the other hand, this risk is always present even outside the summer period.
In fact, there are 3 factors that will influence our water needs.
1-Evaporation through the skin, i.e. sweat
Although we usually tend to sweat less in winter, we may know just as much if our clothing is not optimal for the activity. For example, being dressed too warmly or having chosen the wrong layering system can lead to excessive sweating.
2-Loss of water in urine and stool
The cold actually increases the production of urine. Thus, the risk of dehydration is higher since the body has more difficulty maintaining a water balance.
3-A loss of water in the exhalations
Have you ever noticed the fog coming out of your mouth when you breathe and it’s cold outside? This little mist is actually due to an increase in water loss through breathing since your lungs actually have to work harder to warm the air that will be lodged there.
So what can you do to avoid dehydration?
1-Be sufficiently hydrated before leaving
Take 250 to 500 ml of liquid 30 minutes to 1 hour before leaving!
2-Hydrate yourself during the activity
Try to take 125 ml of liquid every 20 minutes, i.e. 3 to 4 sips. So, bring a bottle of water or a hot drink that will warm you up during the effort…or more than one if you go longer!
3-Rehydrate yourself adequately on your return
Take water, or even a hot drink like broth, tea or hot chocolate that will also comfort you. You can even try our creamy gnocchi soup meal offered this month to refuel at this time!
A consultation with a nutritionist is still the best solution to analyze the situation. Pleasure to see you!
Joanie Séguin, Dt. P.
Nutristionnist at AXiO Sport Medicine Clinic
Burke, L. and Deakin, V. (2015). Clinical sports nutrition (5th edition). Australia: McGraw-Hill Education.
