Winter workouts present unique challenges, requiring fitness enthusiasts to adapt their routines to colder temperatures. Whether you prefer the warmth of indoor exercise or brave the chill for your regular outdoor run, one aspect remains constant – the importance of staying hydrated, even if you don’t feel as thirsty as you do in the summer.
Dr. Tyler Browning, a primary care sports medicine provider for St. Elizabeth Healthcare, emphasizes the critical role of hydration during winter workouts. Unlike the obvious signs of sweating in hot weather, the need for rehydration can be overlooked in colder conditions. Browning explains, “It’s easier to forget you need to replenish water as much as you do when you’re not sweating in the hot sun.”
The American College of Sports Medicine notes that a 2 percent deficit in body water compared to normal hydrated body weight can negatively impact performance. To avoid reaching this level, it is recommended to rehydrate well in advance. Browning highlights the surprising amount of fluid adults can lose, up to 1 to 2 liters per hour, even in winter.
Winter dehydration is not solely attributed to sweating; other factors such as dry indoor air and illness can contribute. Browning points out that medications taken for colds can also lead to dehydration. Therefore, it’s crucial to be conscious of hydration levels, even when not engaged in intense physical activity.
Monitoring urine color is a simple yet effective way to gauge hydration levels. Clear to light yellow urine indicates adequate hydration, while dark yellow urine with a strong smell signals the need to drink more water. This visual indicator can be especially useful during winter when the perception of thirst may be diminished.
