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When we are cold (and wet), the last thing on our mind is hydration. We are not as thirsty and we are probably not sweating as much, but we shouldn’t avoid thinking that we don’t need to hydrate. Winter dehydration can affect our power and keep us from performing at our best.




Ensuring our plasma volume and body temperature stay within an optimal range has a direct impact on performance. When our core temperature rises due to dehydration, plasma volume decreases, resulting in an increased heart rate, which in turn accelerates fatigue. 

Dehydration also has an effect on cognitive function, resulting in an inability to think clearly. The main symptoms of low sodium intake and dehydration, include gastrointestinal distress, nausea, bloating, fatigue, impaired concentration and dizziness.





1.     High-altitude and dry air suck moisture from our body with every breath, so up your intake of fluids and electrolytes. Adding electrolytes tablets or powder with some flavour to our water,  has been shown to make us want to drink more. And to consume some essential minerals, vitamins, and electrolytes during a long run or post-run is essential to support muscle, bone health and strength.


  • Calcium

  • Magnesium

  • Sodium

  • Potassium

  • Vitamin C

  • Chloride

  • Phosphate


2.     Practice smart layering. Wear multiple layers so you can regulate your temperature and avoid excessive sweating. Remember, sweat-wicking base layers are key to balancing our core temperature.

3.     When it’s cold and wintery, it’s a lot easier to drink hot liquids. We can try mixing some electrolytes drinks  with hot water in an insulated mug for energy and hydration on the go.

4.     If we’re not sure how much to drink, we can weigh ourself before and after our run or workouts, for every 0.5kg we lose, that’s 500ml of fluid that we should have replaced. Re-hydrating with electrolytes helps us retain more fluids, while drinking plain water may just leave us running to the bathroom more often and too much.

5.     We should only focus on consuming our electrolytes during or after our run or exercises. To add it to our schedule, or carry some electrolytes powder according to our work schedule can also be easier to have access, and very efficient.


Enjoy Some Easy Nice Runs In Cold Weather And High Wind, Focus On Good Hydration Even In The Winter For Good Rehydration To Support Muscles, Bones And Overall Health, Feel Good And Enjoy Great Runs And Workouts!

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