Tip from the DC Road Runners!
Hydration
in Cold Weather
Staying hydrated is critical to your running performance.
You may not sweat as much in the winter, and you don’t feel as thirsty in cold
weather but your body need still needs water. Hydration is just as important
during the winter as it is in the summer. Dehydration in athletes may lead to
fatigue, headaches, decreased coordination, and muscle cramping. Runners need
to pay attention to what and how much they’re drinking before, during and after
exercise.
Cold air has less moisture than warm air, which means each
time you inhale and exhale, the dry air steals a little bit of moisture from
your lungs. Also, lower temperatures trick your bod y into ignoring its need
for fluids. Therefore, you should hydrate even when you don't feel thirsty.
It's important to remember that wearing
moisture-wicking clothing may prevent you from knowing how much you're
sweating. You can determine how much fluid you're losing while you run by
weighing yourself before and after running. It's best to weigh yourself in the
nude; don't weigh yourself while you're wearing clothing that's soaked with
sweat. For every pound of weight you lost during that run, you should consume
16 ounces of fluids. Any weight lost during running or other strenuous exercise
is mostly water weight, so you need to replace it. Now that you know how much
you typically lose during a run, you can ensure you hydrate the correct amount
the next time you run.
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