Hydration in Cold Climates

I just wanted to write something about water intake and hydration in colder climates. I did a little bit of research and monitored my hydration over the past two days while I’ve been training in Canberra and this is what I’ve come up with.

After training in Cairns for my whole life, whenever I travel south, I find that my water intake suddenly decreases because I’m not as thirsty. This is put down to the fact that when it’s not as hot you don't sweat as much and therefore you aren’t going to drink as much. I never really used to take much notice of this until I came back to Canberra this time.

The first thing that I noticed on Monday morning was that I woke up with a headache, something that I don't often get. I straightaway put this down to dehydration and the fact that I had travelled for the most part of the previous day. So for all of Monday I carried around a water bottle, trying to get in, as much water as possible, although I wasn’t thirsty and I didn't even feel like drinking.

As much as this may sound stupid, cold weather can actually increase your risk of becoming dehydrated. I found out that when we are in hot weather the body automatically send out signals for increase in fluids. This is done for example by sweating or having a dry mouth. I know it’s still possible to get some fluids through water based foods like fruit but it’s still very important that there is still an intake in water to help prevent dehydration.

Some tips that I’ve come up with to make sure that you stay hydrated especially in cold weather are:

·      Carry around a water bottle

·      Having clear urine at least 5 times a day

·      Have an electrolyte at least once a day

·      Limit intake of coffee and soft drinks

·      Start exercise hydrated and finish it by drinking water and if possible an electrolyte even if it’s cold

·      Consume between 1.5-3 litres of water each day

A water or electrolyte for optimal hydration

I think that I’ve learnt a lot about hydration after only two days of training here. Staying hydrated in the cold is just as important as being hydrated in the warmer climates. So next time you are out take a water bottle and skip the morning coffee and stay as hydrated as possible.