Nutrition and hydration are just as crucial to a premier athletic performance in the cold weather months of the year as they are during the warm weather months. With the changing of the seasons and the accompanying drop in the temperature outside, many athletes flock to the ski slopes, the ice rink, and the mountainside seeking outdoor adventure and fitness.
Exercising in cold temperatures presents several unique nutritional challenges. One of the biggest mistakes that winter athletes make is thinking that they do not need to drink as much water as when it is hot outside. By taking a few simple precautions, you can maximize performance, stay healthy, and safely achieve your fitness goals.
When exercising in cold weather, your core body temperature tends to drop. In warm weather, it is generally easier to regulate body temperature, as excess body heat is removed through sweating. In addition, the body needs to warm and humidify the cold, dry air that you breathe, which requires even more energy (up to 23 percent of calories burned in cold weather exercise go towards warming inspired air).
The caloric requirements of the athlete in cold weather are higher than what would be required during a similar level and duration of activity in warmer temperatures. This is due to food being used to fuel the body’s increased metabolism in addition to providing energy for the exercise itself.
One of the biggest nutritional mistakes that athletes make is to drink too little water when exercising in cold weather. Cold diminishes the body’s thirst mechanism and athletes need to make a conscious effort to consume enough fluids. This is necessary to keep up with the demand of both exercise, as well as fluid lost when warming the body and humidifying inspired air.
When exhaling during heavy breathing considerable water is lost during respiration. Dehydration leads to decreased performance and physical endurance. It is commonly cited as the root cause of many outdoor winter sporting accidents and misadventures. Dehydration is the only completely preventable sports related injury, so be sure you are drinking an adequate amount of water even when you don’t feel thirsty.
Proper nutrition begins with planning ahead. Ideally, athletes should consume complex carbohydrates two hours prior to exercise. Warm foods are ideal as they can help to contribute to heat preservation. Foods such as soups, chili, pasta, baked potatoes, breads, bagels with peanut butter, or lean meats are all excellent pre-exercise sources of fuel.
It is also important to continue to replace carbohydrate stores being burned during exercise, to prevent fatigue and contribute to body heat. It is a good rule of thumb to bring along easily digestible snacks such as energy bars and gels, trail mix, sandwiches, or fruit.
You can “fuel the fire” and stay warm by simply eating!
Need to get your body in motion for this winter? Contact Dr. Melander.
