Top 5 Tips for Cold Weather Fuelling
Cycling / Beginner
As the seasons change and the weather starts getting colder, your fuelling plans have to adapt. Colder air, extra layers, and fewer daylight hours factor into what, when, and how you fuel to perform at your best. At OTE Sports, we've got the expertise and products to help you stay at the top of your game all winter long, so let's jump right into how you can make your fuelling plan cold-weather ready.
The Effects of Exercising in Cold Weather on Your Fuelling
Before we cover our essential tips, it's important to first clarify why exercising in the cold weather takes its toll on your regular fuelling plan.
When you head out on a morning run or cycling session in winter, for example, your body needs to work extra hard in order to maintain its core temperature. The simple impact this has on your carbohydrate stores is that your energy burns faster, so you feel more tired sooner.
But the effects of exercising in cold weather don't stop there. You are also more likely to dehydrate faster in cold weather, as your thirst signal weakens and the cold, dry air draws extra moisture from your breath.
It's also worth noting that winter gear, such as gloves or heavier/additional layers, can reduce your ability to fuel and hydrate mid-session.
Why Do You Burn More Carbohydrates When Exercising in the Cold?
Ready for a quick science lesson? To better understand precisely why the colder weather depletes our energy stores faster, here's a quick breakdown:
- Since we're warm-blooded, we have to generate our own heat, and in colder weather, our bodies have to work harder to maintain a stable core temperature.
- To shiver and produce heat, our bodies have to burn carbohydrates. This carb use adds to what we already burn during exercise, and this can be even greater when training in heavier winter kit.
- In addition to carbs, this heat production also draws heavily on muscle glycogen and blood sugar.
This impact of colder weather makes it really important to keep carbs topped up. By replenishing these initial energy reserves, precious glycogen can be saved, so let's look at our best fuelling tips for exercising in cold weather.
Tip 1: Warm Your Bottles Before You Head Out
When it's cold, an ice-cold hydration drink might not sound very appealing. It's still important to top up on fluids and electrolytes when exercising in the cold, so using hot water to dissolve hydration tablets in an insulated bottle can ensure you always have a nice, hot, hydrating drink on hand throughout your cycling session or marathon training.
Tip 2: Keep Your Fuel Within Easy Reach
When you're wearing layers of warm winter kit, it can be hard to reach your pocket and grab your much-needed fuel. Before heading out, make it as easy as possible for yourself by putting your gels or bars in easy-to-reach places.
The front of your jersey is a good spot for keeping sports nutrition accessible in winter (and it keeps the food from getting too cold and inedible), as are the pockets of your outer layer. We also recommend opening the packaging of non-liquid fuel, such as chews, before you start so you can get into it easily with your teeth instead of fumbling around with big winter gloves.
