winter is coming, but that doesn't mean training stops! if you're headed into off-season training, don't lose your hydration habits. being just 2% dehydrated can lead to a decrease in athletic performance. and yes, it may seem like you don't sweat as much in the winter, but don't let that mislead you.
when you're cold, your body attempts to preserve heat by lowering your sweat rate. but cold temperatures also mean laying up. the additional layers raise your skin temperature and can actually lead to a higher sweat rate. to balance the cold weather and your body temperature, shed layers after your warm-up but keep your extremities (feet, ears, hands) covered and warm.
then, focus on hydration.
5 tips for staying hydrated during the winter:
- take a sweat test. now is the time to determine your winter sweat rate so you can replace what you lose.
- carry a hydration pack or belt, or stash bottles along your route. nuun freezes at a lower temp than water, but consider double-strength nuun for particularly cold days.
- hydrate all day, every day and stay on top of hydration on your rest days. a good rule of thumb is to drink half your weight (in pounds) in ounces of fluid each day, plus the fluid needed to replace what you sweat out.
- if you struggle to drink water during the day, try nuun all day. it's packed with vitamins and minerals, and the light flavors will keep you reaching for your bottle.
- drink nuun active the night before or the morning of your workouts, and include it your recovery. our favorite way to warm-up and rehydrate post-run is a hot nuun tea.
and, as always, know the signs of dehydration and pay attention. post-workout headaches, muscle cramping, and fatigue are all signals that your body needs water and electrolytes!
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