Friday, October 3, 2014

9 Reasons To Hydrate While Running In The Cold

Hey! Did you realize that some of the temps are getting colder outside? Well, at least they are here in Colorado where we woke up to 35 degrees this morning.

photo

Crisp and frosty view from my porch this morning.

When I am at the grocery store and overhear people talking about how they don’t need to hydrate when they run because the weather is cool outside, I want to ram my cart into them and tell them they are wrong.

Ok, while I don’t often hear this conversation in the grocery store, I have heard runners make these comments. Let me tell you why I think hydrating even in the cool months is KEY to performance, recovery and not feeling like crap during a run.

Look! It’s me hydrating even though it’s only 10 degrees!

beth21miles

1. In cold temperatures, you are still sweating! A lot. Even if you don’t have sweat running down your legs and into your shoes, you are sweating under the layers of clothing you are wearing. In fact, sweat evaporates faster in cold weather, so you might be under the illusion you are not sweating as much. But, trust me, you ARE. So, drink up!

2. Cold air is drier and has less moisture in it than than warm air. This can mean your lungs get dried out like little prunes. Hydrating sufficiently will keep the fluids flowing and keep internal organs moisturized.

3. You might naturally drink less when you run in cold weather because you’re not as thirsty. Also they (whoever “they” are) turn off those damn water fountains along your running routes during the winter. Be sure to bring your own fluids.

4. Fact: Our bodies are 60%-70% water and we need it to be that way to function at our best. If you start to get dehydrated, stuff just does not work as well leading you to feel shittier by the minute.

5. In the cold your blood becomes thicker and therefore harder to pump. Having enough water content in your blood can help it to de-thicken a bit.

6. Staying hydrated can help keep your hands and feet warm! This is because if you are hydrated,you are better able to keep your core warm. The way your body works is that the warmth of the core spreads to the extremities!

7. Traveling during the cold months can completely dry you out.  The air/heat in buildings, airplanes, etc. can dry you out. You may actually be starting your run in a dehydrated state!

8. “Blood flow is constricted when it’s cold. This constriction causes an increase in blood pressure. The body tries to counteract the higher blood pressure by getting rid of some of the volume of water in the blood. It does this by increasing urine output which contributes to dehydration.” {source}

9. Keep in mind that even in cooler temps, you need 6-8 ounces of fluid for every 20 minutes of exercise.

When running more than an hour, you probably should replace some electrolytes to avoid increased fatigue, cramping and GI issues. I like Nuun (pronounced NOON, not NONE if you care) because I think it tastes the best and has a generous serving of sodium (300 mgs or so). The strawberry lemonade flavor is the bomb!

Oh, and one last tip. If you are crazy enough like me to run in temps where your water actually freezes, try using a sports drink that has some sodium in it to prevent freezing. Or, start with warm water. Or, wear fluid on your back in an insulated pack.

IMAG2536

The moral of the story is easy and basic. Don’t stop drinking your fluids just because it’s cooler outside. Your body still very much needs them.

Do you run outside in the cold? How do you fuel/hydrate differently vs. in warm temps?

What’s your biggest cold weather running tip? I use hand warmers in my gloves. I buy them by the case in November.

SUAR

33 comments:

  1. Great post! Even though I know it's important to stay hydrated while I run, sometimes it's easy to forget to drink when it's freezing out. I also start out with hot water in my bottles to prevent it from freezing. I also make myself drink at every mile beep on my Garmin watch. Hand warmers in the gloves is definitely a great idea! I normally double up - mittens over gloves.

    ReplyDelete
    Replies

    1. I want to testify that my wife is back after a Divorce !!!

      Hello to every one out here, am here to share the unexpected miracle that happened to me three days ago, My name is Jeffrey Dowling,i live in Texas,USA.and I`m happily married to a lovely and caring wife,with two kids A very big problem occurred in my family seven months ago,between me and my wife so terrible that she took the case to court for a divorce she said that she never wanted to stay with me again,and that she did not love me anymore So she packed out of my house and made me and my children passed through severe pain. I tried all my possible means to get her back,after much begging,but all to no avail and she confirmed it that she has made her decision,and she never wanted to see me again. So on one evening,as i was coming back from work,i met an old friend of mine who asked of my wife So i explained every thing to her,so she told me that the only way i can get my wife back,is to visit a spell caster,because it has really worked for her too So i never believed in spell,but i had no other choice,than to follow her advice. Then she gave me the email address of the spell caster whom she visited.(bravespellcaster@gmail.com}, So the next morning,i sent a mail to the address she gave to me,and the spell caster assured me that i will get my wife back the next day what an amazing statement!! I never believed,so he spoke with me,and told me everything that i need to do. Then the next morning, So surprisingly, my wife who did not call me for the past seven {7}months,gave me a call to inform me that she was coming back So Amazing!! So that was how she came back that same day,with lots of love and joy,and she apologized for her mistake,and for the pain she caused me and my children. Then from that day,our relationship was now stronger than how it were before,by the help of a spell caster . So, was now stronger than how it were before,by the help of a spell caster . So, i will advice you out there to kindly visit the same website http://bravespellcaster.yolasite.com,if you are in any condition like this,or you have any problem related to “bringing your ex back. So thanks to Dr Brave for bringing back my wife,and brought great joy to my family once again.{bravespellcaster@gmail.com} , Thanks.

      Delete
  2. Is this the wrong time to share that it's still in the high-80's in Miami?

    ReplyDelete
    Replies
    1. Triple digits in So Cal! I am ready for cooler temps, but never really worry about cold.

      Delete
    2. So glad someone else mentioned it so I didn't have to be the first (So Cal here, too!!)

      Delete
  3. I was just talking to my son about this yesterday! He has been slacking with his water lately due to the cooler weather. After smacking him around a bit he is doing better! (no I didn't really smack him)

    ReplyDelete
  4. Yes, I run in the cold, down to about - 30 C (-22 F) without much problem, then start thinking about it when it gets colder/windier/cloudier. I hydrate about the same as summer, generally for an easy run that's shorter than an hour I don't bring anything. I've had gels and such freeze when they're in a mid-layer pocket, that's no fun at all. I think my coldest run has been -35 or so, not considering wind chill.

    You've got to think everything through before going out when it's really cold. Is there a place you can bail out and call for a pick up? Umm, you ARE carrying a phone in an inside pocket, in a ziploc baggie, right? Does someone know where you are going, and to within a few minutes, how long you are going to be? Do you understand your local weather and its impact on your running route - wind direction, sunshine, how fast it can change? If you're running on sidewalks and crossing roads, think of the drivers hunkered down in their cars; they are not expecting to see people running. Make sure you've made eye contact, and include reflective stuff on outer layers.

    Oh, and Beth, I saw a taller version of you serving pancakes at a company breakfast this morning. No, really, I looked twice.

    ReplyDelete
    Replies
    1. I thought my winter runs in -10F were pretty badass. Guess not. ;) You rock, Keith!

      Delete
  5. Just bought my handwarmers here in CT, it was 45 when I went out to swim at 5:15 this am....and come to think of it, swimming is another one of those "you should hydrate when you..." things - I have the bad habit of putting my travel coffee mug next to the pool so I can sip on it between sets....gotta get smarter about that!

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  6. I used Nuun last year training for my first marathon. Had terrible intestinal problems to the point that I just thought I wasn't cut out to run long distances. Turns out it was the Nuun! It has Sorbitol in it which acts like a laxative when consumed in large enough quantity or if you have a sensitive digestive system which a lot of runners seem to have. I don't know why they have this is their product, but never again.....

    ReplyDelete
    Replies
    1. Hmmm..I've never had that issue (and god knows I have a sensitive stomach) and neither has anyone else I know...

      Delete
    2. I have the same problem with Hammer Nutrition's Heed. It contains Xylitol which is a sugar alcohol just like Sorbitol. I learned the hard way that my stomach cannot tolerate it.

      Delete
    3. I can't chew sugarless gum because of the sorbitol and/or xylitol. :(

      Delete
  7. Perfect timing for this! I live in Wisconsin and have a long run this weekend and you'd better believe it I am hydrating like crazy since 34 is the projected high on Sunday.

    ReplyDelete
  8. I don't even think I've been outside in the cold.

    ReplyDelete
  9. I prefer to run in the Winter. Except for the extra laundry, I'm more comfortable running when it's cold. My one big tip would be WEAR A HAT! I can't believe how warm it keeps my whole body.

    ReplyDelete
  10. Wear a neck gaitor as a hat. The bottom of it keeps my ears warm. As I get hotter, I pull it down to expose the top of my head - like a head band.. If I get hotter, I pull it completely off and stick it in my waist band. Turn into the wind? Pull it out and put it back on. Mine cost me $6 at Wal-Mart.

    ReplyDelete
    Replies
    1. What an excellent idea! I am definitely going to do this, this winter!

      Delete
  11. Amen! Makes complete sense. I ran yesterday during a class and I was shocked by the temp difference, because I wasn't used to be temp change. I could definitely tell that I needed water.

    ReplyDelete
  12. I run outside in the cold always. I don't carry fluids with me tho. I definitely drink less because I sweat less!

    ~Wendy

    ReplyDelete
  13. No tips. I was a pansy last winter and stayed on my toasty treadmill all friggin' winter. It was really quite boring. I will defiantly get outside more this year.

    I ALWAYS have NUUN with me. (Yes, I'm the dumb ass saying NONE. ) I even drink it all day. I gotta have my water!!! I pee like a pregnant woman :)

    ReplyDelete
  14. Great tips! I admit I am one of those runners that doesn't take water when it's cold out. But after reading this I am going to start. I hate running when its cold though. I'm so happy I purchased for thos winter. I really like the strawberry lemonade flavor of Nuun as well.

    ReplyDelete
  15. I live near the beach in central California, so I'm never confronted with 10 degree snowy runs :) But I would happily take your fall weather! We're in the middle of a heat wave and its been 90-100... Please bring me fall!!!!!

    ReplyDelete
  16. I run in the cold. I ran outside every single day this winter, polar vortex be damned. I find that Gatorade freezes at about 8 degrees, so I make sure to double back to my house and swap out the bottles.

    ReplyDelete
  17. Thank your for this informative post! I just started running this summer and want to continue during the winter. It's getting cold in NYC and these tips really help this newbie!

    ReplyDelete
  18. Excellent tip; to keep drinking when it's cold out. A couple nit-picky things, though (that don't change the correctness of your overall point at all)
    Cold air can hold less water than hot. 80 degree air can hold about 5 times as much water as 30 degree air. So, 30 degree air at 10 percent humidity can't absorb as much water as 80 degree air at even 75 percent humidity. So, not entirely correct to say that cold air evaporates sweat more quickly.
    And, while if you're dressed right you'll still get warm, you probably won't get QUITE as warm, so you probably won't sweat quite as much.
    But you'll still sweat a lot, and the air you're breathing is dryer, too, so you'll lose a lot of moisture that way, too. So, as you said; keep drinking.

    ReplyDelete
  19. I do at least some of my runs outside all winter long-- and it gets very cold here in North Dakota! (my city was just designated the second coldest city in the country. What a claim to fame, eh?) I don't really mind the cold and snow (you can always add a layer of clothes!) but I really hate the wind. It's my biggest deal-breaker. I'll run in cold temps, but add in the wind and it can get downright dangerous. So needless to say, I'm really not looking forward to winter. Stupid treadmill.....

    I am guilty of not drinking enough on my winter runs. I never carry fluids with me, and all the drinking fountains are turned off. So I eat snow along the way (only the white, untouched stuff!), and hydrate when I get home. I'm probably killing my kidneys :-(

    ReplyDelete
  20. You should try Skratch Labs powder! It is less sweet than any other hydration product I've tried. It's less sweet than gatorade, powerade, and nuun. It's delicious too. http://www.skratchlabs.com

    ReplyDelete
  21. Just ran Twin Cities Marathon this past weekend. It was 37 degrees at the start of the race, and I heard from several runners after that they didn't hydrate as much as they should. I make it a habit to take in some fluids at almost every aid station, cold or not. Thanks for the post!

    ReplyDelete
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  23. I want to testify that my wife is back after a Divorce !!!

    Hello to every one out here, am here to share the unexpected miracle that happened to me three days ago, My name is Jeffrey Dowling,i live in Texas,USA.and I`m happily married to a lovely and caring wife,with two kids A very big problem occurred in my family seven months ago,between me and my wife so terrible that she took the case to court for a divorce she said that she never wanted to stay with me again,and that she did not love me anymore So she packed out of my house and made me and my children passed through severe pain. I tried all my possible means to get her back,after much begging,but all to no avail and she confirmed it that she has made her decision,and she never wanted to see me again. So on one evening,as i was coming back from work,i met an old friend of mine who asked of my wife So i explained every thing to her,so she told me that the only way i can get my wife back,is to visit a spell caster,because it has really worked for her too So i never believed in spell,but i had no other choice,than to follow her advice. Then she gave me the email address of the spell caster whom she visited.(bravespellcaster@gmail.com}, So the next morning,i sent a mail to the address she gave to me,and the spell caster assured me that i will get my wife back the next day what an amazing statement!! I never believed,so he spoke with me,and told me everything that i need to do. Then the next morning, So surprisingly, my wife who did not call me for the past seven {7}months,gave me a call to inform me that she was coming back So Amazing!! So that was how she came back that same day,with lots of love and joy,and she apologized for her mistake,and for the pain she caused me and my children. Then from that day,our relationship was now stronger than how it were before,by the help of a spell caster . So, was now stronger than how it were before,by the help of a spell caster . So, i will advice you out there to kindly visit the same website http://bravespellcaster.yolasite.com,if you are in any condition like this,or you have any problem related to “bringing your ex back. So thanks to Dr Brave for bringing back my wife,and brought great joy to my family once again.{bravespellcaster@gmail.com} , Thanks.

    ReplyDelete





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