Exercising during the winter has a lot of benefits. Perhaps even more so than at other times of the year. You use more energy in the winter. You expend more calories. Aside from winter sports, you have other options for exercise, but working out in the winter can be more of a challenge. The cold weather and shortage of daylight are tough enough. Plus, it’s so nice to stay in bed and snuggle. You know, though, that it’s wiser to stay active during winter. If you opt to brave the cold, you need to know how to stay hydrated. Experts believe it is easier to get dehydrated in cooler temperatures. Here are some tips to prevent it from happening to you.
Typically, working out gets you sweaty. Sweating sends signals to the brain that you need to hydrate. On the other hand, cold weather workouts can literally leave you cold. It’s hard to break into a sweat in cold weather. It may prevent you from perceiving that you need water. People are generally lax in drinking water this time of year. This is dangerous because you may get dehydrated and not even know it. Immediate symptoms of dehydration include dry mouth, dark colored urine, muscle weakness, fatigue or headache. If you do not get hydrated, you may have palpitations and faster breathing. You may develop a fever. This happens when you have a 5% fluid loss. You wouldn’t want to increase your fluid loss further. A 10% fluid loss is a medical emergency. Get professional help when this happens.
People who engage in sports and exercise are more prone to get dehydrated. When your body doesn’t send signals, you’re more likely to get it. Drinking lots of water should be must when you work out. Avoid caffeinated drinks like coffee, cola and tea. Because caffeine is a diuretic, it increases urine flow. They, therefore, facilitate removal of fluids from the body. Diuretics make you more prone to dehydration.
To counteract fluid loss during winter, drink lots of water. Even if you’re not thirsty, drink up. Make it a habit to hydrate every 2 hours. That way, you’ll be sure you’re getting enough fluids. There will be times, even during cold weather that you’ll get thirsty. Stop working out and quench your thirst. You have the option to drink sports drinks but water will do. You can add some water rich fruits to your diet as well. To see how much water weight you’ve lost, weigh yourself before and after a workout. If you’ve lost more than a pound of weight, you’ve lost too much. Immediately drink water to replenish.
Managing dehydration in all kinds of weather is the same, but knowing that it can happen without its usual signals is important. You, as an active person, will become aware of it. You can then employ measures to make sure it doesn’t happen to you. After all, prevention is always better than cure.