2. Blunted Thirst and Sweat Awareness
In cold weather, you may not feel as thirsty as usual when exercising. This is because the blood vessels constrict to focus blood flow to the core parts of the body (leaving our fingers and toes to feel the cold!). This fools the brain into thinking its important parts are getting the fluids they need, but overall they aren't!
Cold-weather exercise also distracts us from realising quite how much we're sweating. Not only do we not notice our thirst, but cold air can also confuse the cooling effect of sweating, so we may not recognise the need to rehydrate as we work.
3. Reduced Daylight and Micronutrient Status
Winter brings shorter days and less exposure to sunlight. During these darker months, we get less natural vitamin D, which affects bone health, immunity, and muscle performance. While not related to the conventional fuelling pillars of carbohydrates and electrolytes, this vitamin D drop is worth highlighting.
Adapting to the Cold: How to Make Your Sports Nutrition Winter-Ready
Now that we've covered how cold weather affects your body's needs, let's shift to why it requires athletes to fuel differently as the weather cools. At OTE Sports, our fuelling expertise focuses on two key areas: carbohydrates and electrolytes.
Boosting Carbohydrates
The increased energy demands of training in the cold mean we rely on carbs more than ever during winter to both power our exercise and generate body heat, but how should you change your carbohydrate intake during autumn/winter training?
We recommend upping your carb intake to compensate for the body's higher demands. Generally, this should be a 10-20% increase to your normal consumption, as everyone will have different nutritional requirements.
Introducing Electrolytes
Not everyone trains with electrolyte drinks, and that's okay. During the winter, however, these drinks can be the ultimate countermeasure for profuse sweating during exercise in heavy clothes. Cold, dry air can also draw moisture from your breath, so it's vital to replenish fluids efficiently during these autumn/winter workouts.
Electrolytes are lost through sweat, and electrolytes like sodium and potassium help the body rehydrate and transport large volumes of blood to muscles. During the winter, adding high-electrolyte drinks to your hydration plan can help you replenish fluids faster and more effectively.
OTE Fuelling Exercise Tips for Winter
Don't know where to start with implementing your new autumn/winter fuelling plan? OTE has everything you need to perform at your very best, no matter the temperature.
-
Sports Gels: Rich in maltodextrin and fructose, our gels are lightweight and easy to consume on the move, making them the perfect carb boost before, during, and after a cold workout. These sachets are also easy to tear open, which is especially useful when wearing insulating gloves.
-
Energy Chews: Our chews provide 23g of carbs in an easy-to-portion, naturally flavoured snack that you can enjoy no matter what your chosen discipline. They're small enough to fit into your shorts pocket, so you can take them anywhere.
-
Hydration Tablets: Dissolve one of our Hydro Tabs into 500ml of water and replenish key electrolytes like sodium, potassium, and magnesium. For optimal hydration, drink at regular intervals (not only when you feel thirsty), and use hot water for a warm treat in chilly weather.
Fuel Smart This Autumn and Winter With OTE
Whatever your chosen sport, achieving your best in cooler weather means fueling smart. Browse our range of gels and bars to give your body the recommended 10-20% carb increase this autumn/winter, and hydrate right with our selection of sports drinks.
At OTE Sports, we’ve got the nutrition expertise and products you’ve been looking for. Whether you need a pre-workout snack or a last-minute energy boost, be your best with OTE Sports.
