Winter Sports and Dehydration:
While we generally think about staying well-hydrated in summer, we tend to lose this habit with the arrival of cold weather, but the body is subject to the same water stress as in summer. Indeed, our body needs a regular water intake all year round, regardless of the weather or season, to ensure the proper functioning of our organism.
In winter, the drier, cold high-altitude air contributes to the drying of skin, hair, and mucous membranes, and the sensation of thirst is also reduced. Therefore, we shouldn't rely solely on it. To add to this, we feel the urge to urinate more often and thus believe we are drinking enough. Unfortunately, the urge to urinate is regulated, among other things, in the kidneys by the antidiuretic hormone, which limits water loss in the urine. This hormone is inhibited when there is an increase in blood pressure, such as during cold periods. Indeed, when cold reaches our skin, it triggers vasoconstriction. There are other causes of dehydration, notably physical activity, which naturally consumes water through perspiration, respiration, and muscular energy. But we must not underestimate the effects of sun exposure and reduced accessibility to drinks, all factors that deplete our water reserves. Let's not forget that fighting the cold consumes energy.
Dehydration Mechanism:
Winter sports require significant physical effort: muscles are heavily used when skiing or snowboarding. Their work produces heat that must be expelled to allow for your body's thermal regulation. Thus, sweating helps regulate your body temperature by causing a loss of fluid and electrolytes (sodium, magnesium, potassium, etc.). This promotes dehydration, with water losses varying between 0.5L and 1.5L per hour depending on the intensity of the effort.
However, even mild to moderate dehydration has significant consequences for athletes and can lead to: decreased energy and endurance, cramps, risk of injury, and poorer recovery. Indeed, a 2% dehydration represents a 20% drop in performance!
Preparing for Your Stay at a Ski Resort:
Want to have fun on the slopes this winter? To prepare for skiing, it is important to build up energy reserves: get enough sleep and adopt a suitable diet, rich in slow carbohydrates and vegetables. So, three days before departure, include pasta, rice, semolina, potatoes, lentils, chickpeas, or split peas... for both lunch and dinner.
The priority for dietary adjustments will be to prevent dehydration and hypoglycemia, which are two significant factors in accidents and sports injuries, especially if physical preparation has been neglected beforehand.
Regarding hydration, the main precaution will be to "remember to do it." It is recommended to drink at least one liter (outside of meals) for a day of skiing. Several drinks can be consumed: water, fruit juices, or even flavored milk drinks.
Regarding energy intake, snacks should not be overlooked, in the form of cereal bars or fruits, for example, which will help replenish energy reserves.
What types of drinks should you prioritize?
During exertion and physical activity, our body not only loses water but also essential electrolytes for our body's functioning, such as sodium, which is the main component of sweat. The drinks consumed must therefore act quickly and effectively to prevent any dehydration and mineral salt deficiencies.
The carbohydrate content is also important to consider as it provides energy to the body.
Therefore, isotonic drinks are ideal because they promote the intestinal absorption of water, carbohydrates, and mineral salts. Moreover, they act quickly without overloading the stomach, which could cause bloating.
Consuming an isotonic energy drink based on carbohydrates is therefore an excellent way to optimize your hydration, whether during exercise or recovery. This applies whether you practice an endurance sport or not. The goal of these drinks is to compensate for the loss of minerals and trace elements.
Hydratis is therefore your ally for your winter sports trips to the mountains. Indeed, Hydratis tablets enrich your water with mineral salts, sodium, and glucose, as well as trace elements, to create an ultra-hydrating drink while contributing to muscle recovery and reducing fatigue.
