Four things to know about training in cold weather (via Go4)
Hydration is tricky in the cold
- Cold weather moves fluid from your extremities to your core, increasing your urine output, dehydrating you further.
- As a general rule, for every pound of body weight you lose through sweat you should replace it with .45L of water; about the amount of water in the average 500ml bottle of water.
- Cold weather also decreases your thirst sensation up to 40%.
- When you can see your breath, you’re losing more fluid than normal. Hydrate!
Sunscreen is your friend
- A moisturizing sunscreen will reduce wind burn on areas that are exposed to the elements, such as your face and neck.
- Purchase an SPF chapstick like this one. Just because it’s cold out doesn’t mean there are no UV rays!
The order of your layers matters!
- Exercising in the cold/wind drops your core body temperature, and wet clothes may double heat loss.
- Choose a moisture wicking material for your base layer with an insulating material (like fleece) on top. Have a wind/water resistant top layer handy for protection against wind and rain during rest breaks
- Start training outdoors EARLY & OFTEN! Just like in the warmer months, our bodies need to acclimate to changing temperatures.
- Your body regulates its core temperature by limiting blood flow to limbs in cold weather, causing your muscles to work less efficiently. This puts you at a greater risk for soft tissue injuries, like strains and sprains.
- Fatigue can also impair your ability to regulate body temperature in the cold, which can translate to injury. Getting 8-10 hours of sleep as a young athlete helps you acclimate to cold training.
Editor’s Note: This article was submitted by our partner, Go4, in an ongoing series of health and safety-related posts.
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