Although we tend to think of it as a summertime concern, dehydration doesn't disfavor the cooler months.
In fact, the likelihood of dehydration is accelerated when you train in cold weather—and at higher altitudes. In these conditions, the air you breathe is drier, and your lungs have to work harder to humidify that air and warm it up. The harder your body works, the more you need to drink.
Use these tips to stay hydrated this winter.
Wear LayersSweat can reduce your body temperature and force your heart to work harder to maintain blood flow and body temperature. Wear layers of clothing that will absorb perspiration.
Replace What You Lose
Water exits the body through exhalation, perspiration and urination. If your urine is pale and plentiful, you're well-hydrated. If it's dark and scant in volume, you need to drink more fluids.
Match Your Drink to the Duration of Your ActivityIf you're exercising for up to 1 hour, you can rehydrate with water alone. However, after an hour, add electrolytes and carbohydrates. If you're doing a sport at higher altitudes, increase your fluid requirements.
Hydrate With Room-Temperature Beverages
Cold liquids are absorbed quicker. Warmer or room temperature drinks, on the other hand, are better at keeping your internal temperature optimal. Choose the latter when you're exercising in cold temperatures.