Winter sports and dehydration
Winter sports and dehydration:
If we generally think of staying well hydrated in summer , we tend to lose this reflex with the onset of cold weather, but the body is subject to the same water stress as in summer. Indeed, our body needs a regular supply of water all year round, regardless of the weather or the season, to ensure the proper functioning of our body.
In winter, the cold, drier altitude air contributes to the drying of the skin, hair and mucous membranes and the feeling of thirst is also reduced. So don't just rely on it. To add to this, we have more urge to urinate and therefore we believe that we are drinking enough. Unfortunately, the urge to urinate is, among other things, regulated in the kidneys by the antidiuretic hormone which limits the loss of water in the urine. This is inhibited when there is an increase in blood pressure such as during periods of cold. Indeed, when the cold reaches our skin, it triggers vasoconstriction. There are other causes of dehydration, including physical activity that naturally consumes water, through sweating, breathing, muscle energy. But we must not underestimate the effects of sun exposure, less accessibility to drinks, so many factors that will draw water capital to deplete it. Let's not forget that the fight against the cold consumes energy
Mechanism of dehydration:
Winter sports require considerable physical effort: the muscles are very stressed by the practice of skiing or snowboarding. Their work produces heat which must be evacuated to allow the thermal regulation of your body. Thus, sweating helps regulate your body temperature by causing a loss of fluid and electrolytes (sodium, magnesium, potassium, etc.). This promotes dehydration with water loss that can vary between 0.5L to 1.5L per hour depending on the intensity of the effort.
However, low to moderate dehydration has significant consequences for the athlete and can lead to: a drop in energy and less endurance, cramps, risk of injury, poorer recovery. Indeed, a 2% dehydration represents a 20% drop in performance!
Prepare before your stay in the ski resort:
Want to have fun on the slopes this winter? To prepare before skiing, it is important to save up energy: sleep, and adopt a suitable diet, rich in slow carbohydrates and vegetables. On the menu, therefore, three days before departure, pasta, rice, semolina, potatoes, lentils, chickpeas or split peas… for lunch and dinner.
The priority of dietary adaptations will focus on the prevention of dehydration and hypoglycaemia, which are two important factors in accidents and sports trauma, especially if physical preparation has been neglected before.
Question hydration, the main precaution will be "to think about it". It is recommended to drink at least one liter (apart from meals) for a day of skiing. Several drinks can be indicated: water, fruit juice, or even flavored milk drinks;
As far as energy intake is concerned, snacks should not be neglected, in the form of cereal bars or fruit, for example, which will restore energy reserves.
What types of drinks do you prefer?
During effort and during physical activity, our body not only loses water, but also electrolytes essential to the functioning of our body, such as sodium, which is the main constituent of sweat. The drinks consumed must thus act quickly and well to avoid any dehydration and deficiencies in mineral salts.
The carbohydrate content is also important to take into account because it provides energy to the body.
Therefore, the isotonic drink is ideal because it promotes the intestinal absorption of water, carbohydrates and mineral salts. In addition, it acts quickly without burdening the stomach which could give feelings of bloating.
Consuming an isotonic carbohydrate-based energy drink is therefore an excellent way to optimize hydration , whether during exercise or recovery. And this whether you practice an endurance sport or not. The objective of these drinks is to compensate for the loss of minerals and trace elements.
Hydratis is therefore your ally for your winter sports stays in the mountains. In fact, Hydratis pellets enrich your water with mineral salts, sodium and glucose as well as trace elements in order to create an ultra-hydrating drink while contributing to muscle recovery and reducing fatigue.