Even though the weather here in Kentucky has been fairly mild this winter, we did have a little snow this morning. So, keep in mind, it still is winter! Today's blog is about winter (outdoor) activities and how to properly fuel your body. I know, some of you are thinking I'm crazy for even suggesting you go outside and exercise in the winter. Don't fret, it's not that bad if you take the proper precautions. Whether you exercise indoors or out, proper fuel for your body can make your workout that much better.
One thing we winter exercisers tend to forget is proper hydration. Does your water intake go down when the temperature drops? It's a natural tendency for this to occur. According to the American College of Sports Medicine (ACSM), a study comparing hydration status of athletes who skied or played football or soccer reported the skiers had the highest rate of chronic dehydration. Before one competition, 11 of the 12 alpine skiers showed up dehydrated. Why do we skimp in the winter? One reason may be due to how many layers you have to wear during cold-weather exercise and the fact that the more you drink the more likely you'll have to go to the bathroom. It's a pain to have to remove all those layers!! Another reason could be due to cold weather dulling your thirst mechanism. In all actuality, we can become dehydrated very quickly in colder climates. Our body has to warm up the cold, dry air we breathe and therefore when we exhale we are releasing steam/vapor and decreasing the amount of water in our system. A great way to stay hydrated during outdoor winter activities, is to have a hot sports drink in an insulated bottle and sip on that during your activity. Ice cold water in winter will cool your body down fairly quickly and may cause the chills.
What about food? What do you eat prior to participating in an outdoor event? Because the temperature outside will be colder, you'll need to "pre-heat" your body with fuel. Thirty to sixty minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach. Hence, eating not only provides fuel but also increases heat production (warmth). If you are going to be outdoors for an extended workout, be sure to stay warm throughout your workout. As your body temperature decreases, you will actually feel hungry. Why? Your body will begin to burn more calories just trying to keep you warm. Shivering can burn up to 400 calories per hour! This depletes stored energy, thus making you hungry for more food. Bring snacks with you such as energy bars, dried fruit, nuts and chocolate. When you are finished with your workout, be sure to re-fuel your body with warm carbohydrates and a little protein. Lentil soup, hot chocolate made with milk, oatmeal with nuts/fruit, and pasta with meatballs are all good winter post-workout foods.
Exercising outdoors can be invigorating as long as you are prepared. Dress appropriately for the weather and your activity, hydrate your body throughout your workout, "pre-heat" your body before your workout and be sure to re-fuel afterwards. Luckily we live in a fairly mild climate and winter activities aren't that bad. Give it a try...you may find you like exercising in the cooler weather.
Still need help with fueling your body for winter activities? Schedule an appointment with our nutrition specialist and get put on the right path to success!! Come in to PROMATx today...your body (and your mind) will thank you!
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