How to Stay Hydrated During Winter Training

Many people assume that they don't need to drink as much liquid during hard exercise if it's winter. Makes sense since it's cold, right? Wrong. Staying hydrated during the winter is just as important as it is during a hot summer. For one, you will sweat a lot more than you'd expect when wearing those layers of heavy clothing. Also, because you're breathing in frigid air, drinking regularly during exercising helps keep your throat from becoming irritated.

When exercising in the summer, it's all about the volume of fluid you ingest. During the winter, there are a few additional things to consider.

Pre-Hydrate

Drinking plenty of liquids before you head out into the cold to train will help make sure that your throat is well-moisturized. It also increases your body's level of water since you will soon be losing a lot of moisture due to sweat. Water is good, but so are fruits like oranges that are full of fluid plus sugars and vitamins.

Drink a Little Often

Just like during the summer, don't wait until you feel dehydrated to start drinking. Take a sip every few minutes. Drinking a little often keeps you from getting too thirsty and also helps to keep your water source from freezing.

Drink Room Temperature Water When Possible

Drinking freezing water when your body is already cooled can cause shock. One trick is to fill your bottle or Camel Back with warm water. Don't use hot water as this may burn you or melt plastic containers. Warm water in the winter is better for your body and will stave off the water freezing.

Keep It From Freezing

The biggest barrier to keeping your body's moisture level up is having your water source freeze. Water hoses on Camel Backs can become blocked in minutes. Neoprene hose coverings can help, but the water will still freeze quickly. Outdoor sports enthusiasts have developed a few tricks. Blow the water back through the hose after you take a drink. If there's no water in the hose, then there's nothing to freeze. Often, it's the mouthpiece that ices up first. Prevent this by tucking the mouthpiece in the top of your coat or vest. Some winter athletes wear their coat or fleece over their pack if it's small enough to keep the water bladder out of cold air.

Water bottles can also freeze up in cold conditions. Bottles with bite valve will stay clear longer than those with pull-tops. If jogging or hiking, periodically hold the bottle under your armpit or against your body to warm the top. If using a hand-held bottle carrier, grasp it by the holder instead of the bottle. This can keep your hands from getting wet and cold from the water in the bottle.

Any type of training puts stress on the body. Adding cold temperatures can further tax your system. Keeping properly hydrated will ensure that you're body performs at its peak level.