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Have Fun in the Snow...
But Don’t Forget to Hydrate
January 2019
By Allisha Weeden, PhD, RDN, LD
Associate Professor, Nutrition & Dietetics
Snow is in the forecast and the excitement begins to build for the weekend when dreams of fresh powder can come true. The cold air, the puff of fog released with each breath, and new snow can boost any winter sports fan’s mood. We put a lot of thought and time into our equipment needs and care, but what about our hydration needs in the winter?
Staying hydrated is an important part of athletic performance, even for us amateurs. The cold, dry air that makes skiing and snowboarding so much fun can increase dehydration risk. Have you ever watched the puff of fog leaving with your breath and thought “hey, that’s water I just lost”? Probably very few stop to think about water loss when freshly groomed powder awaits. During the summer, sweat drenched t-shirts remind us of the need to rehydrate. In the winter the reminder is not as strong, but right in front of us. Not only do we lose water when breathing during the winter, but water is still lost through sweat and we feel less thirsty during the winter. The water lost during winter sports increases the risk of dehydration. If we lose too much water in the winter, the risk of hypothermia increases.
Some tips for staying hydrated during the winter include:
- Take fluids with you
- Water and sports drinks are good beverage choices
- Avoid alcohol and caffeinated soft drinks
- Drink even if you are not thirsty
- Be aware of the symptoms of dehydration like lightheadedness, fatigue, and headache
Enjoy the beauty of winter, but remember to drink fluids and stay hydrated on your next outdoor adventure.
