Staying FIT and Hydrated during the long, cold Canadian winters
As winter approaches and the temperatures falls, there are those whose prefer the warm, dry indoors fitness. While the cold temperatures and the snowy conditions may deter some from maintaining their fitness regime, there is an even larger proportion of Canadian who loves getting outdoors during the winter months. From cross country skiing to hockey-there are countless winter sports that help burn fat and build endurance and strength.
Even below zero temperatures know that staying fit during the colder months can be a challenge. Cold air, snow and ice are among some conditions that can impact your overall performance and mood during an outdoor workout.
When we are exposed to the colder elements, our bodies will respond in order to conserve heat. The two responses which help maintain body temperature are 1) shivering, which occurs to increase heat production and 2) vasoconstriction or constriction of the blood vessels. Vasoconstriction slows the flow of blood and happens in order decrease the heat lost to the environment. In and effort to maintain body temperature, these physiological responses may cause some people to feel fatigued sooner and experience a loss in performance.
If not careful when working out in colder temperatures, you may be opening yourself up to a possible injury. Cold weather can impair our motor control and flexibility, therefore the likelihood of an accidental injury is increased.
Protects Against the Elements:
• In wet conditions, dress in the rain gear. Always dress in layers to allow sweat to evaporate.
• Cover up as much skin as possible with gloves, mittens and face protection. Lotions can also be used to cover up facial features.
• Avoid alcohol (caffeine –dehydrated you) before and during physical activity as it speeds up heat loss. Also avoid smoking because it decreases oxygen carrying capacity of the blood and can compound frostbite to the extremities.
• Those that experience exercise-induced asthma should speak to their doctor if the problem interferes with activity. Most athletes can eliminate the problem by wearing a facemask.
• Avoid tight shoes or socks because they can constrict blood flow to the feet and toes. Try a thin synthetic sock liner or a plastic bag. A thin dry sock should be worn under the plastic bag; a second, thicker sock can cover the bag.
• Athletes need to begin the workout well hydrated and maintain their hydration status throughout the activity. You can calculate your specific hydration needs using the hydration calculator on www.propelvitamin.ca
• Minimize the duration of activity outdoors and if you or your client is shivering excessively, go indoors to warm up.
Important of Cold Weather Hydration:
Athletes often think they don’t need to hydrate when it’s cold because there is less sweat on their bodies. However proper hydration is important and should be monitored closely during cold weather activities. After a long outdoor workout, you or your client may lose a few pounds. Unfortunately, this is not fat loss but an indication of fluid loss. This type of weight loss means your body is losing fluids it needs to function properly and may lead to cold-weather injuries.
An easy way to gauge your hourly seat rate is by using the following equation:
SWEAT RATE EQUATION
Weight loss – during exercise (in ounces)
+
Fluid consumed –during exercise (in ounces)
=
The amount (in ounces) you should be drinking to replace sweat losses.
• You can also determine your specific hydration needs before, during and after activity using the hydration calculator at www.propelvitamin.ca on the “Supplement Your Workout” page.
Signs of Dehydration: Thirst, Fatigue, Nausea, Light-Headedness, Dark Urine
Did You Know?
• Research suggests that nearly half of all exercisers arrive at the gym already dehydrated even before they begin their workouts.3
• Dehydration makes your workout “feel” harder.4
• As little as 2% dehydration can cause a drop in endurance.5
• Exercisers who drink fluid may go 33% longer in training than exercisers who don’t drink anything.6
• By the time active people become thirsty, they are already dehydrated.7
Tips to Help You Stay Hydrated
• Weigh yourself before and after exercise to project sweat lost and fluid needs. Drink to match your sweat loss—no more, no less. If you’ve lost two kgs or more right after exercise, that is fluid loss, and it means that you need to hydrate.
• Think of fluids as essential equipment for your workout. Always pack a bottle of fluid to bring to your workout just as you would pack headphones or a sweat towel.
• Incorporate fluid breaks into your routine. It’s important to drink on schedule and not just when you feel thirsty. Make it a goal to drink in between training intervals or at set increments throughout your workout (i.e., every 15 minutes).
• Drink a beverage that has flavour. Research shows that people will drink more of a lightly flavoured beverage than plain water.2 A lightly flavoured, low-calorie water such as Propel Vitamin Enhanced Water helps active people stay better hydrated than when drinking plain water and get more from their workouts.
• Gauge the amount of fluid you consume by “gulps.” One “gulp” usually equals about 50 ml. A good rule of thumb is to drink 7–10 gulps every 15 minutes of exercise.
• What you drink today will help prepare you for tomorrow’s workout. Make hydration part of your lifestyle by drinking first thing in the morning and last thing at night.
