Runners Need to Hydrate in the Winter

Runners need to hydrate in the winter. When the temperature starts to dip and snow covers the street, even the most hard core runners may have a hard time getting up the enthusiasm to layer up and go for a run. And staying hydrated might be the last thing on your mind. Sure, it’s easier to remember to drink enough water and carry enough water when it’s eighty degrees out. But in the winter your body can be tricked into thinking you don’t really need to drink that much. The cool air and snow can mask our sense of exactly how much fluid we’re really losing. And that can lead to dangerous dehydration. So runners need to hydrate in the winter.

It’s not unheard of that up to 8% of total body mass has been lost through the loss of fluid in runners in the winter. This is made worse by the fact that most runners wear multiple layers of clothes on a winter run. You are still sweating, and that fluid needs to be replaced. Dehydration puts stress on your cardiovascular system.The kidneys will begin to produce more urine, which can lead to more dehydration. Also, your lungs have to work harder to moisten the cold winter air as you exhale. So water is being exhaled every time you breathe.

Dehydration can lead to frostbite

An extra problem with running in cold weather is that dehydration can lead to frostbite. Your body will try to compensate for the cold by attempting to keep more warm blood in your core as opposed to your extremities. This is why shivering is one thing the body does to generate heat.

The American College of Sports Medicine recommends drinking up to sixteen ounces of water prior to exercise and several sips every few minutes during exercise. If you’ll be running in the cold, you can make some of that fluid intake a hot drink such as tea or hot chocolate to help warm up your core before heading out. And make sure you wear enough layers to protect you from the elements, but not too many.

Why Hydration is Often Overlooked in Winter

During the winter months, the cold weather creates a different set of challenges for runners. There are several reasons why hydration tends to be neglected in winter:

Less Perceived Sweat: In winter, the cooler air means you sweat less compared to summer runs. While you may not notice your sweat as much, your body is still losing fluids through evaporation and exertion. In fact, in colder climates, the cold air often dries out the skin and respiratory system, causing additional fluid loss.
Reduced Thirst: In cold weather, the body doesn’t signal thirst as strongly as it does in the heat. Thirst is one of the body’s key indicators that hydration is needed, but when temperatures drop, your body doesn’t naturally prompt you to drink as much. As a result, runners may not feel the urge to drink, even when their bodies need fluids.
Breathing Dry Air: Cold winter air is often dry, which can increase fluid loss through respiration. When you run, you tend to breathe more heavily, which causes moisture to evaporate from your lungs and mouth. Over the course of a long run, this moisture loss can add up, leading to dehydration if fluids aren’t replenished.
Clothing Layers: While running in winter, athletes tend to bundle up in warm clothing, which can lead to hidden sweating. Even if you don’t feel hot or sweaty on the surface, moisture can accumulate on clothing, leading to the loss of fluids from your body. At the same time, the thicker clothing may cause a false sense of security, leading to a lack of attention to hydration needs.

How Cold Weather Affects Your Body’s Hydration Needs

Cold weather can increase your body’s demand for water in several ways, even though you may not feel thirsty:

Vasoconstriction: In cold temperatures, your blood vessels constrict to conserve heat, which can reduce the amount of blood reaching your extremities. This can lead to a decrease in your body’s ability to transport water and nutrients effectively, increasing your overall fluid requirements.
Thermoregulation: Even though the cold weather helps prevent overheating, your body still needs water to maintain a stable internal temperature. When you exercise in cold conditions, your muscles continue to generate heat, and you still need hydration to help regulate this heat. Without sufficient water, your body may struggle to cool down, even in the absence of excessive sweat.
Increased Urine Output: Cold temperatures can trigger a phenomenon known as cold diuresis, which increases urine production. This happens because the body tries to preserve heat by constricting blood vessels in the extremities, and this increased fluid retention leads to more frequent urination. This means you may need to drink even more to compensate for the extra fluid loss.

The Risks of Dehydration in Winter Running

Dehydration doesn’t stop being a risk just because the weather is cold. In fact, there are some unique dangers associated with winter dehydration:

Reduced Performance: Even mild dehydration can affect your running performance. When dehydrated, your muscles may feel weaker, your endurance may drop, and you may experience fatigue more quickly. This is especially true during longer runs or high-intensity intervals. Dehydration also affects mental clarity, making it more difficult to focus and coordinate your movements in slippery conditions.
Increased Risk of Injury: Proper hydration helps to lubricate joints and muscles. When you’re dehydrated, your muscles and tendons are more likely to become stiff, increasing your risk of strains, sprains, and other injuries. The cold weather itself can already make your muscles tighter, and without sufficient fluids, you’re setting yourself up for injury.
Impaired Recovery: After a run, the body needs hydration to flush out metabolic waste products, such as lactic acid, and to facilitate muscle repair. Dehydration can delay this recovery process, leaving you feeling sore and sluggish for longer periods of time.
Immune System Weakness: Running in the winter can take a toll on your immune system. Dehydration weakens the body’s ability to fight off infections, making you more susceptible to colds and other illnesses. Proper hydration helps maintain the function of your lymphatic system and boosts your overall immune response.

How to Stay Hydrated While Running in Winter

Now that we understand why hydration is so important in the winter months, let’s discuss how runners can ensure they’re getting enough fluids:

Drink Before You’re Thirsty: In cold weather, you might not feel thirsty, but that doesn’t mean your body doesn’t need water. Make it a habit to drink water regularly throughout the day, not just during or after your run. Keep a water bottle with you and take small sips as needed.
Hydrate During Your Run: Even on shorter winter runs, bring water with you. A small handheld bottle, hydration belt, or pack can be an easy way to stay hydrated on the go. If you’re running for an hour or more, try to take a sip of water every 15–20 minutes.
Opt for Warm Liquids: Cold drinks might not sound appealing when the weather is chilly, but you can hydrate with warm beverages like herbal teas, broths, or diluted sports drinks. These can help maintain your body temperature while also replenishing lost fluids.
Eat Hydrating Foods: Incorporate water-rich foods into your diet, like fruits (apples, oranges, berries) and vegetables (cucumbers, celery, spinach). These can supplement your water intake, especially on colder days when you may not feel like drinking much.
Monitor Your Fluid Balance: Pay attention to the color of your urine. Dark yellow or amber urine is a sign you’re not drinking enough, while pale yellow urine typically indicates good hydration.

Runners hydrate in the winter

Hydration is a critical component of running, no matter the season. While winter conditions might make it feel like you’re sweating less, your body still loses fluids through other means, such as respiration and cold-induced diuresis. Dehydration can negatively impact your performance, increase the risk of injury, and prolong recovery. By making hydration a priority, even in the winter months, you can maintain your health, energy, and performance during your cold-weather runs. So, don’t let the winter chill fool you. Runners need to hydrate in the winter!