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There's just something about busting out the skates to have fun on a frozen pond or hiking on snow-covered trails. The scenes of winter can be so peaceful, but if not prepared for, they can make for one lousy afternoon. A general misconception about winter is that since it's cold, there really isn't much to worry about when it comes to dehydration. Dehydration only happens during hot days when the sun is beating down on us, right?
Actually, dehydration can be just as big of a problem during the cold, winter months as it can be for the other hot months of the year. "Why?" you may ask. Have you ever seen your breath when it's really cold outside? Well that cloud in front of your face is actually water vapor. When it's cold outside, the water in our breath doesn't evaporate as fast, and as a result, water vapor, or droplets, is lost through our breath.
Another contributor to dehydration is the fact that when it's cold outside, our kidneys increase the production of urine. This is because our blood vessels get smaller in the cold; as a result, our blood pressure increases. To help relieve some of this pressure, our kidneys try to decrease the volume of water that is in our urine. By doing this, our blood pressure is brought back down, but this can leave us with having to go to the bathroom a lot more, meaning increased risk of dehydration. Speaking of going to the bathroom, I know we've all heard it before, but dark golden urine means dehydration, so aim for a pale yellow to clear urine.
So now you know that paying attention to dehydration in the cold is just as important as during the hot, summer days, but did you know a loss of 2% body weight, due to dehydration, can cause our bodies to decrease in performance? An important thing to remember is to never wait until you're thirsty before replacing your fluids. A feeling of thirst already means dehydration is occurring. It's also very important not to base your hydration levels on whether or not thirst is quenched. Even though thirst may be quenched (that's such a weird word), you may still be dehydrated.
For the most part, water is the perfect source of fluid replacement. Sports drinks are really only necessary if you plan to exercise for more than an hour. If using a sports drink, use one that has up to 8% carbohydrate content to ensure proper fluid and energy replacement. Another thing to consider is the sodium content of the sports drink. I’ve found that although potassium is usually blamed for muscle cramping, sodium losses can be just as to blame. Try finding a sports drink that has at least 100 mg of sodium per 8 oz. of fluid.
For those trying to lose weight, your best option is most likely going to be water. Since sports drinks do contain sugar, they’re not conducive to your weight loss efforts. In saying that though, if you frequently cramp up when you exercise, I would make sure you’re drinking water every 10-15 minutes. If you’re already doing that, then a few sips of a sports drink might not be a bad option.
Did you know our bodies are made up of about 60% water? Since they’re made up of that much water, doesn’t it make sense that we should drink a lot of it? A goal to shoot for with water consumption is half of your body weight in fluid ounces. For example, if someone weighs 200 pounds, they should shoot for drinking 100 oz. of water per day. By staying hydrated, your body is willing to break down more fat for energy, your appetite is controlled better, you’ll be more energized for workouts, and you won’t see those pesky pounds stay on the scale because of fluid retention. As with eating, if your body doesn’t get the water it deserves, it’ll hold onto the water it already has, meaning your weight loss efforts won’t show the results they should and can.
Some general guidelines for fluid replacement are:
1. Stay away from caffeine and alcohol because they're diuretics (they cause more water loss through urine)
2. Drink 16 oz. of fluid two hours before exercise
3. Drink 20-40 oz. of fluid during every hour of exercise
4. Drink sports drinks for 60 minutes or more of exercise, drink water for fewer than 60 minutes of exercise
5. Even if not thirsty, drink 16-24 oz. of fluid within 30 minutes after exercise
6. Drink 20 oz. of fluid for every pound lost as a result of exercise
7. More guidelines can be found through the American Council on Exercise (ACE) and the National Academy of Sports Medicine (NASM)
By following these guidelines, you can ensure that you'll be better prepared for preventing dehydration while still having fun. So get out there, stay safe, and have some fun this winter!
Dan Falkenberg, B.A., ACE-CPT, NASM-PES
