The Importance of Hydration in the Cold

The Importance of Hydration in the Cold

Paying attention to hydration is a year-round task for all athletes. Most people associate the need for fluid replacement with hot summer days, and in winter, hydration tends to go down the list of priorities.  

However, Winter (and a drop in temperature) is NOT a time to forget about fluid and electrolyte intake if you want to perform at your best.  

When the temperature drops, your body must adjust to maintain homeostasis. Dehydration in Winter can be dangerous too because your body does not sense thirst as well when it’s cold. Mild dehydration can affect mood and mental performance. You may experience increased fatigue, confusion, decreased concentration, and lapse of focus. Not only this, but dehydration can worsen muscular cramps.  

Many factors affect the rate at which the body loses fluid during the winter. Cold air tends to be dry air. Breathing in cold, dry air increases water loss because it needs to be warmed before reaching the lungs. Not only this, but physical activity in colder climates increases fluid loss because of heavier and deeper breathing. It’s not uncommon for people to lose an extra 1-2 litres of water per day in colder climates.  

Research suggests that people also urinate more in cold environments. When the temperature drops, your blood vessels constrict because your body is trying to conserve heat. This results in the need to urinate more frequently (Cold-Induced Diuresis).  

Not only this but when we exercise outside in the winter, we also tend to dress in warm clothes. Our layers create ‘microclimates’ that keep us warm but also provide a perfect environment for sweating. 

Despite the cooler weather, you still lose reasonable amounts of water through sweat. To further confound the issue, cold weather can suppress the desire to drink even though you are still sweating.  

Your hydration needs aren’t that different in the winter. Yes, we sweat more in summer, but we lose more water through respiration and urination in winter.   

When you’re trying to increase your fluid intake in a colder climate, some drinks need to be avoided. Caffeine and alcohol dehydrate your body as they act as diuretics – resulting in more urination and more fluid loss from the body.   

The best way to ensure you are hydrated throughout your training sessions in the cold and winter is to ensure you consume all 78 electrolytes and water. The electrolytes ensure that any fluid you consume is absorbed and used intracellularly.   

Electrolytes are chemicals that conduct electricity when mixed with water. They regulate nerve and muscle function, hydrate the body efficiently, balance blood pressure and, help rebuild damaged tissue.   

When it comes to hydration, electrolytes play a key role in keeping water balanced both in and outside of your cells so your muscles and organs can continue to serve you properly.  Totum Sport is the only solution in the world that results in complete hydration due to all the 78 essential electrolytes being in the correct proportions to be used by the cells.  

How does Totum Sport help? 

Totum Sport contains the full spectrum of 78 electrolytes in perfect proportions to assist complete hydration within the body. It delays the switch from aerobic to anaerobic metabolism and reduces the build-up of lactic acid by 46%.   

Totum Sport contains 0g of sugar or preservatives, meaning it won’t cause a sugar spike or an upset stomach – making it perfect for all athletes around the globe.