Hey! Did you realize that some of the temps are getting colder outside? Well, at least they are here in Colorado where we woke up to 35 degrees this morning.
Crisp and frosty view from my porch this morning.
When I am at the grocery store and overhear people talking about how they don’t need to hydrate when they run because the weather is cool outside, I want to ram my cart into them and tell them they are wrong.
Ok, while I don’t often hear this conversation in the grocery store, I have heard runners make these comments. Let me tell you why I think hydrating even in the cool months is KEY to performance, recovery and not feeling like crap during a run.
Look! It’s me hydrating even though it’s only 10 degrees!
1. In cold temperatures, you are still sweating! A lot. Even if you don’t have sweat running down your legs and into your shoes, you are sweating under the layers of clothing you are wearing. In fact, sweat evaporates faster in cold weather, so you might be under the illusion you are not sweating as much. But, trust me, you ARE. So, drink up!
2. Cold air is drier and has less moisture in it than than warm air. This can mean your lungs get dried out like little prunes. Hydrating sufficiently will keep the fluids flowing and keep internal organs moisturized.
3. You might naturally drink less when you run in cold weather because you’re not as thirsty. Also they (whoever “they” are) turn off those damn water fountains along your running routes during the winter. Be sure to bring your own fluids.
4. Fact: Our bodies are 60%-70% water and we need it to be that way to function at our best. If you start to get dehydrated, stuff just does not work as well leading you to feel shittier by the minute.
5. In the cold your blood becomes thicker and therefore harder to pump. Having enough water content in your blood can help it to de-thicken a bit.
6. Staying hydrated can help keep your hands and feet warm! This is because if you are hydrated,you are better able to keep your core warm. The way your body works is that the warmth of the core spreads to the extremities!
7. Traveling during the cold months can completely dry you out. The air/heat in buildings, airplanes, etc. can dry you out. You may actually be starting your run in a dehydrated state!
8. “Blood flow is constricted when it’s cold. This constriction causes an increase in blood pressure. The body tries to counteract the higher blood pressure by getting rid of some of the volume of water in the blood. It does this by increasing urine output which contributes to dehydration.” {source}
9. Keep in mind that even in cooler temps, you need 6-8 ounces of fluid for every 20 minutes of exercise.
When running more than an hour, you probably should replace some electrolytes to avoid increased fatigue, cramping and GI issues. I like Nuun (pronounced NOON, not NONE if you care) because I think it tastes the best and has a generous serving of sodium (300 mgs or so). The strawberry lemonade flavor is the bomb!
Oh, and one last tip. If you are crazy enough like me to run in temps where your water actually freezes, try using a sports drink that has some sodium in it to prevent freezing. Or, start with warm water. Or, wear fluid on your back in an insulated pack.
The moral of the story is easy and basic. Don’t stop drinking your fluids just because it’s cooler outside. Your body still very much needs them.
Do you run outside in the cold? How do you fuel/hydrate differently vs. in warm temps?
What’s your biggest cold weather running tip? I use hand warmers in my gloves. I buy them by the case in November.
SUAR
