Skiers, runners, cyclists and other athletes who live and train in cold weather know what clothing adjustments to make to accommodate changing environmental conditions. But they may not know what nutritional adjustments to make to help minimize the risks of cold weather exposure.
Unlike a warm environment, when visible sweat drips off the body, in a cold/dry environment sweat can evaporate so quickly than an athlete is not aware of how quickly fluid loss accumulates. And because cold air is usually associated with dry air, there is an increase in respiratory water loss as well. Cold weather depresses thirst, so athletes need to begin a workout well hydrated and make a deliberate, conscious effort to drink fluids, preferably a carbohydrate/electrolyte beverage, on a regular schedule during the workout.
Accompanying the body's physiological responses to protect against hypothermia is the potential for fatigue and decreased physical performance. Two responses help maintain body temperature:
Begin a workout well hydrated! Consume 8 ounces of a carbohydrate/electrolyte beverage every 15-20 minutes during the exercise. Avoid caffeine and alcohol (both increase risk of dehydration and interfere with regulation of body temperature). Eat plenty of high carbohydrate foods throughout the day. Consume at least 300 kcal of high carbohydrate foods in the first two hours after exercise.
Here are a few suggestions:
Ingredients:
In a large soup pot combine broth, vegetables, and seasonings. Bring to boil, reduce heat, cover, and simmer for 20 minutes. Stir in beans. A 12-ounce serving provides 240 kcal and 25 grams of carbohydrates.