Training in Cold Weather
Training in the cold – The weather has changed and winter has finally arrived! But what does this mean for our training?
As a result, this time of year finds many of us doing slower outdoor workouts or indoor training sessions.
When training in the heat, we consistently focus on proper hydration and electrolyte replacement. Heat-related cramps are a real threat! But what happens on cold days in autumn and winter? Many of us either forget about proper hydration and electrolyte replacement, or think they are not as important during this period. And that is a major mistake!
It is true that you may not lose large amounts of fluid as you did during the summer, but remember that you are still losing both fluids and electrolytes. In fact, your body uses both—especially electrolytes—to maintain the optimal function of many of its systems. Also, while cramping issues may be more common during summer, cramps (really severe cramps!) can still occur in colder weather conditions—ask some Scandinavian skiers and they will tell you their own stories!
Sometimes you may choose to train indoors. In these cases, bear in mind that while the duration may be significantly shorter than when exercising outdoors, intensity and sweat levels may be quite high. This means you need to focus more on fluid and electrolyte intake. You can manage this without adding unwanted calories during these lower-volume exercise periods with Endurolytes or Endurolytes Fizz.
Regardless of weather conditions, your body’s digestive, nervous, cardiovascular and muscular systems depend on an adequate supply of fluids and electrolytes. Follow the recommendations for fluid intake and electrolyte replacement to ensure your body performs at its best—in every season!
See the general recommendations below:
Fluids: To avoid performance and health issues associated with low blood sodium levels, fluid intake should not exceed 25 oz. per hour and should be adjusted according to body weight and conditions. Find the category below that best describes you and the conditions in which you train, and consume the recommended amount of fluids per hour.
Average athletes, average conditions: approximately 600–750 ml per hour
Lighter athletes or cooler conditions: approximately 450–550 ml per hour
Heavier athletes or warmer conditions: up to 850 ml per hour
Electrolytes: If you use Endurolytes, the recommended dose is 1 capsule for every 50–60 kg of body weight. Take your first dose 15–30 minutes before exercise and continue taking doses hourly. If you use Endurolytes Fizz, the recommended dose is 1/2 tablet for every 50–60 kg of body weight. Adjust as needed to meet your specific electrolyte requirements.
SUMMARY
Summer and warm temperatures may be gone, but the need for adequate fluid and electrolyte replacement remains. Whether you exercise outdoors in cold conditions or push yourself indoors, on the treadmill or other exercise equipment, make the most of your time by ensuring you stay properly hydrated!
If you experience severe cramping issues, do not miss the article:
