{"id":15105,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15105"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"hydration-during-winter-training","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/hydration-during-winter-training\/","title":{"rendered":"Hydration During Winter Training"},"content":{"rendered":"

In summer, hydration is highlighted as key for optimal training, but why does this emphasis disappear during winter training? It is just as important, but we are not continually reminded about it through our normal psychological and physiological triggers telling us to drink. In general, we don\u2019t feel as thirsty in colder temperatures and we often perceive our sweat rates to be lower. Dehydration will impair our exercise performance due to reductions in blood volume, blood flow, sweat rate and heat dissipation, which will result in increased core body temperature and also increase the rate of muscle glycogen utilisation, thereby leading to fatigue(1)<\/sup>.<\/p>\n

Water will exit the body in multiple ways, though exhalation, perspiration and urination, and we need to replace fluid lost. Hydration status is very individual and will vary due to environment, individual training demands and sweat rate. What will be enough for one person may not for another so although general guidelines do exist(2)<\/sup>, we recommend learning what works for you. Signs you might be dehydrated include headaches, fatigue, cramp, dark urine and overall you may find you can\u2019t perform as well during your session. In winter, there are a few important considerations to take into account;<\/p>\n

\u2022 In cold temperatures, your thirst response is not as active as in warm temperatures(3)<\/sup>. Therefore, whilst your body may be working just as hard if not harder, you won\u2019t feel as thirsty. With a repressed thirst response, you could set a timer or reminder on your watch to remind you to drink.<\/p>\n

\u2022 In winter, we often use extra layers to keep warm. We still perspire and due to extra weight (although in most cases minimal), your body may have to work harder. Try to ensure extra layers are made to cope with sweat so your body can still cool down effectively. Then ensure you are re-hydrating efficiently post-exercise.<\/p>\n

\u2022 If you are training indoors over winter (avoiding the cold conditions!), you are likely to sweat! Make sure you start these sessions hydrated, take on fluid throughout and don\u2019t neglect hydration for recovery afterward. I recommend GO Electrolyte, as well as being a carbohydrate-based powder, it contains sodium which is key for hydration.<\/p>\n

\"\"<\/p>\n

\u2022 Recovery from any training session will be improved if you can optimise fluid balance(4)<\/sup>. Ensure you consume some sodium to replace what was lost in sweat. This will also increase how much water is absorbed in the body. You can do this using an SiS Hydro Tablets, <\/a>Hydro+<\/a> or add some salt to your meal after exercise.<\/p>\n

\u2022 During winter, in general there is an increase in illness due to viruses living longer in colder temperatures and lower humidity. Exercise can reduce your immune system for up to 72 hours post-exercise, though staying hydrated can boost your immune response. SiS Immune Tablets<\/a> contain a combination of vitamin C, iron and key electrolytes (discussed below), in order to support hydration and immune function post-exercise.<\/p>\n

\"\"<\/p>\n

As well as water, there are other key ingredients to look for in a drink that will help optimise hydration status. Electrolytes, or minerals that have an electrical charge are key for your body\u2019s normal operation regardless of exercise. Key electrolytes to look for are sodium and potassium(5)<\/sup> which you will find in the SiS Hydro Tablets<\/a> , Hydro+<\/a> and GO Electrolyte.<\/a>\u00a0The powders also contain a carbohydrate mix of maltodextrin and fructose so are perfect for balancing energy and hydration needs.<\/p>\n

In summary, don\u2019t forget about hydration over winter. Ensure you are adequately hydrated before, during and after exercise, drink at regular intervals and listen to your body.<\/p>\n

\n

References<\/h3>\n

1. Jeukendrup A, & Gleeson M. (2015) \u201cDehydration and Its Effects on Performance.\u201d Humankinetics.
\n2. Sawka MN, Burke LM, et al. (2007) \u201cAmerican College of Sports Medicine position stand. Exercise and fluid replacement\u201d, Med Sci Sports Exerc, 39(2),377-390.
\n3. Kenefick RW, Hazzard MP, Mahood NV, Castellani JW (2004) \u201cThirst sensations and AVP responses at rest and during exercise-cold exposure\u201d, Medicine and science in sports and exercise, 36, 1528-1534.
\n4. Evans GH, James LJ, Shirreffs SM, Maughan RJ (2017) \u201cOptimizing the restoration and maintenance of fluid balance after exercise-induced dehydration\u201d, Journal of Applied Physiology, 122(4), 945-951.
\n5. Maughan RJ (1998) \u201cThe sports drink as a functional food: formulations for successful performance\u201d, Proc Nutr Soc, 57(1), 15-23.<\/p>\n","protected":false},"excerpt":{"rendered":"

In summer, hydration is highlighted as key for optimal training, but why does this emphasis disappear during winter training? It is just as important, but we are not continually reminded about it through our normal psychological and physiological triggers telling us to drink. In general, we don\u2019t feel as thirsty in colder temperatures and we […]<\/p>\n","protected":false},"author":72,"featured_media":19136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,571],"tags":[],"class_list":["post-15105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-athletes-partners"],"acf":{"subtitle":"","product_skus":"Go-hydro-8-pack, Go-electrolyte-500g, 130939","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/10\/Blog_-_Top_tips_female_endurance_runner_-_1600_x_500.jpg","duration_type":"time","duration_time":""},"yoast_head":"\nHydration During Winter Training -<\/title>\n<meta name=\"description\" content=\"Hydration during winter training is just as important, yet often overlooked. 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