19 Nov Hydration
This week, we’ve had a taste of the cold temperatures that will continue to be present in the coming months. As a result, we’d like to share information about a popular and important topic as we aim to stay healthy and active during the winter.
Hydration. Staying hydrated feels a little different in colder temps than in the hot ones. As a result, I have compiled a few hydration articles and with tips to be mindful and intentional about staying hydrated.
Ask The Sports Dietitian: Hydrating in the Cold – this article has very interesting facts about why hydration is important during the cold months.
- When running for over an hour in the winter, still aim for consuming 16 to 20 ounces of fluids per hour with some electrolytes mixed in.
- Because water can freeze in your pack or water bottle on cold days, using an insulated bottle or bladder with a hot electrolyte drink mix can help.
- Keep water bottles in places you frequent to remind yourself to drink, or you can track your fluid intake in an app.
- Hot beverages like herbal tea, cider or broth are tasty alternatives to water.
- Practical ways to monitor hydration are: urine color and sweat loss
- Be alert for conditions that increase your fluid loss through sweat.
- Know the signs of dehydration.
- Replace fluids during exercise to promote adequate hydration.
- Eat fruit, limit alcoholic beverages and enjoy cold soup.
- Drinking water is important, but to stay hydrated you can include a diverse group of water-rich vegetables, fruits and dairy products in your meal plan.
Which tips are you already implementing? Which would you like to start incorporating?