Hydration and Nutritional Considerations in Cold Weather

The leaves are changing colors and the temps are beginning to drop. In fluctuating temperatures, staying hydrated is still important. Water is an essential component for all processes the body completes each day. The human body is made up of 70% water; most of the water is found in and around tissues like skin and within the tiny individual cells that make up our body parts like organs. Dehydration can occur when we don’t take in enough water to compensate for the water lost during routine processes or exercise.  

Awareness, recognition and education are the ways to help prevent dehydration during cold weather training. The goal is to replace 100% of sweat and electrolytes lost during exercise outdoors. Read more about dehydration and performance and cold weather nutrition and hydration from Jeffrey A. Kline, ATC, NASM-PES.

During warmer weather we are very aware of water loss because of the sweating mechanism our body uses to keep cool, but it is harder to recognize when there is cold weather. Shifting temperatures and not having enough water can cause cramping and increases injuries. Read more about hydration and cramping at www.Livestrong.com.

Drinking water or sports drinks before, during and after sports is especially important for children and pre-teens because they have special fluid needs compared to adults, or even teenagers. As a parent or coach, make sure you take precautions to prevent heat illnesses in children and that they follow recommended sports hydration guidelines. Review the Youth Sports Hydration Guidelines reviewed by Susan Yeargin, PhD, ATC on www.Momsteam.com.

Written By: Brittney Ryba
brittneyr@bocatc.org

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