Hydration is Key.
In these cold winter months (in Ohio anyway) I have found it to be much more challenging to stay hydrated on a day to day basis. Add in daily workouts and my hydration needs are even higher. So, how can I be sure I am staying hydrated even in the cold? I need to have a plan. But first, let’s discuss the basics of hydration, and why it’s so important.
Hydration 101
For athletes specifically, there is no magic number in terms of how much water to drink, as hydration needs are heavily influenced by the environment, sweat rate, and workout intensity, and therefore are very personalized. A good starting point is to aim to drink ~ 16-20 oz. water 2-3 hours before, and then top off stores with about 8 oz. of water 20-30 minutes before competition begins. Additionally, be sure to hydrate during workouts and competitions, about ever 15-20 minutes. This is just a starting point, it’s important for athletes to follow an individualized hydration plan and do what works for them, as it will most likely be different than their teammate.
WHY does hydration matter? Water is the most biologically active molecule in the body, playing a variety of roles on a daily basis. It helps with temperature regulation, helps lubricate joints, is key in transportation of nutrients, waste products, etc, not to mention it makes up most of our cells. Additionally, it has been found that dehydration has a negative effect on perception of effort, coordination and cognitive functioning, and a decrease in their level of play/performance. Have you ever cramped up in the middle of a game or competition? While other factors (like fuel and proper warm ups) can contribute to this, chances are that some piece of it is related to hydration and electrolytes. Inadequate levels of key electrolytes such as potassium and sodium can increase the risk of cramping, so it’s important to consider fluids AND electrolytes when talking about hydration because this balance is key. Sport drinks are helpful here as they contain electrolytes, but you can also get electrolytes from food sources. Potatoes, bananas and coconut water are good sources of potassium and sodium is simply salt, so adding a little sprinkle of salt to your pre-competition veggies might be a good idea!
HOW to tell if you are dehydrated? Cramps, headaches or dizziness, nausea, feeling thirsty, and dark and/or low urine volumes are all indicators that you may be dehydrated (but can be associated with other causes as well). The easiest way to determine your hydration status is a combination of weight, the urine test, and thirst. Weight should remain stable (within ~1%), urine should be pale yellow in color- anything darker indicates the onset of dehydration, and anything lighter indicates excessive fluid intake, and a dry mouth or a craving of fluids can all be indicative of dehydration. Do your best to rehydrate (including electrolytes) if you experience any of these symptoms and consult your athletic trainer, doctor, and dietitian.
Now, WHAT should you be drinking to stay hydrated…that is the million dollar question. Not all beverages are created equal from a hydration standpoint as absorption is affected by the amount of fluid ingested, electrolyte and carbohydrate content, and the presence of diuretic agents (2). A study by Maughan et al looked closely as this relationship and investigated the effects of 13 different commonly consumed drinks on urine output and fluid balance in an effort to create a beverage hydration index (1) essentially a similar idea to that of a glycemic index, identifying which beverages hydrates most similar to that of water. No surprise, the most hydrating beverages were those that contained fluids, carbohydrates, and electrolytes- milk, orange juice, and a rehydration beverage. So you know that chocolate milk you may drink after workouts? Well there is science behind that. It’s rehydrating and has good carbohydrates and proteins to help replenish stores after a workout, not to mention it’s delicious.
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Tips for Winter Hydration
Carry a water bottle with you at all times. Have it in your backpack, on your desk, in your gym bag etc so you always have easy access.
Set reminders on your phone to check in on your fluid intake during the day. Oftentimes I will be so busy that I forget to drink water, so it’s not until early afternoon that I have my first glass of water and then I play catch-up, so do your best to check in throughout the day.
Drink on a schedule during long workouts. Especially when it’s colder out, we don’t feel the indicators as intensely that we need to hydrate. If you’re on a run, hydrate every 2 miles, if you’re taking an indoor cycling class, every 3 songs take a sip of water. Set a schedule that is easy to stick too.
Opt for warm beverages. My mom used to make us a “vanilla steamer” which was essentially warm milk with a touch of vanilla syrup. So delicious, so satisfying, and yes, hydrating. Warm sounds good when it’s freezing outside so pour yourself a hot cup of tea or even a hot cocoa on occasion to switch up your fluids a bit and sip on it throughout the day.
Soups and broth absolutely count as a liquid. A good soup can be both hearty, hydrating, and comforting so enjoy that cup of soup as part of your fuel!
Hydration is a key aspect of nutrition and performance, not matter the time of year, so be sure you are hydrating properly based on your training and needs. Be sure to consult a dietitian to help outline a plan that will work for you!
References
Maughan RJ, Watson P, Cordery PA, et al. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769