What to eat and drink on the slopes this winter to maintain your energy levels?
As the ski resorts are about to open this season, you will soon be able to reconnect with winter hikes, ski sessions, or snowboarding down the slopes. Whether you are a winter sports enthusiast or a beginner, your body is put to the test on the slopes, facing the cold and altitude, your muscles are working hard all day long.
To avoid injuries, cramps and muscle soreness, it is therefore necessary to regain strength and maintain your energy level. In this article, we will explain the impact of altitude on metabolism and how to adapt your diet and hydration to maintain your energy level on the slopes and thus enjoy the best holidays of the year, winter holidays!
What is the impact of altitude and cold on metabolism?
At altitude, atmospheric pressure is lower. This means that the air will be less dense than at sea level. In other words, the amount of air inhaled in the mountains contains fewer oxygen molecules due to this drop in pressure. The amount of oxygen present in your body will therefore be reduced, and this has a consequence on your metabolism. The latter increases, because the body will have to make more effort to obtain a sufficient amount of oxygen: breathing rate and heart rate increase.
Thus, the body at rest increases its energy expenditure. To support this expenditure, it will use more carbohydrates via glycolysis. The body's glucose reserves will therefore be impacted. It should be known that the preferential use of carbohydrates by the body will be at the expense of other energy sources usually used by the body, such as fatty acids.
Paradoxically, altitude impacts the production of certain hormones. For example, it causes a decrease in leptin levels, which is a hormone involved in the sensation of satiety. Leptin reduces the desire to eat, it is said to be anorexigenic. For an altitude below 3000 meters, the body is able to acclimatize and the sensation of hunger returns to normal after a few days.
In addition to altitude, the climate in the mountains is also harsher with cold and dry air. This significantly impacts the level of hydration. The natural evaporation of water through the skin is more intense, explaining the chapping of thin skin, such as on the lips and hands. Water loss also occurs during breathing. The body must humidify and warm the inhaled air, which being colder and drier, requires a greater transfer of water and the water necessary for this process will not be entirely recovered by the mucous membranes, which thus causes fluid loss.
Adapt your diet before, during and after skiing
Faced with all these changes for the body, it is therefore essential to adapt your diet and hydration accordingly, in order to have enough strength to enjoy sports days without getting injured.
Firstly, it is essential not to start your day on an empty stomach, or conversely with a stomach too full, as this will impact your effort, with the body having to ensure both digestion and physical exercise. The ideal is therefore to have a balanced breakfast such as a bowl of muesli with fruit and honey, which will provide a good carbohydrate intake.
As mentioned earlier, at altitude, the body prioritizes carbohydrate consumption to provide energy. Its reserves will be depleted more quickly, especially since the cold environment requires a higher caloric intake because the body uses a significant amount of calories to maintain body temperature.
Refuelling is therefore very important during your outings. During meals, favor carbohydrate-rich foods such as rice or pasta, for example, accompanied by protein (white meat, chickpeas, kidney beans) to allow your muscles to recover well after exercise.
As the sensation of hunger is reduced, we advise you to spread out your refuelling throughout the day. You can opt for energy bars and drinks, and dried fruits between meals, which will contribute very well to a sufficient caloric intake.
Hydration during exercise is also essential, especially as dehydration is increased by cold and altitude. It is necessary to be very vigilant, as the sensation of cold overshadows that of thirst despite significant water loss. It is therefore essential to hydrate sufficiently throughout the day, to avoid dehydration, electrolyte loss, but also to improve your recovery. By drinking enough water, you will avoid cramps and soreness after your sports days and also reduce skin dryness and chapping. Here are some tips to maintain your hydration on the slopes:
- Take frequent breaks to drink 2 to 3 sips of water every 15 to 20 minutes.
- Take a thermos to drink hot drinks, in addition to contributing to your rehydration, you can also warm up and the hot drink will contribute to an increase in intestinal temperature, which will maximize its absorption.
- You can also apply moisturizing cream and balms before and after your outing. They reduce water evaporation from the skin and will help prevent dehydration of areas where the skin is thin.
- Drink effort drinks to maximize your rehydration, carbohydrate intake, and electrolytes. With Hydratis tablets, simply dilute 2 tablets in 500mL of water to obtain an isotonic drink that will maximize your hydration while compensating for electrolyte losses.
- Make the taste of water more appealing to encourage you to drink. Hydratis tablets will also be your asset for flavoring water to your taste with 100% natural and fruity flavors.
By adapting your diet and hydration throughout your stay in the mountains with our tips, you will ensure maximum enjoyment on the slopes and while hiking. A carbohydrate-rich diet and sufficient hydration will provide your body with all the energy needed to keep up with the effort and cold, avoiding fatigue, cramps, and muscle soreness. So before you go, don't forget to slip a tube of Hydratis tablets into your bag!
