Winter Hydration Protocols

By Ronald Mendel, PhD

Does Proper Hydration Play a Significant Role in Training and Performance in Cooler Environmental Conditions?

Now that we’re in the dead of the winter months, how many of you are already changing some of your exercise related habits? In particular, what is your thought process regarding proper hydration and energy needs? Even though winter (colder environmental conditions) is upon us, proper hydration and nutrition should not be ignored. In fact, you might be surprised to know that there are more environmental issues that must be addressed for athletes to maintain their performance levels in the cold than in the heat.

Here’s what we know…..
Cold exposure has been shown to cause fluid losses on the order of 2-5% of body mass (O’brien et al. 1996). Many reasons have been linked to this dehydration induced by cold exposure including reduced voluntary fluid intake, poor access to water, reduced thirst sensitivity, sweating due to exercise and clothing (O’brien et al. 1996, Ramanathan 1964, Freund and Sawka 1996, Wyant and Caron 1983).

Kenefick et al. (2004) examined whether hypohydration (dehydration) altered thermoregulation and cardiovascular responses to exercise in the cold. We know that these responses are altered in the heat, but it was unclear in the cold. The data demonstrated that moderate intensity exercise while dehydrated did not alter metabolic heat production, skin temperature or heat loss. It also did not increase thermoregulatory or cardiovascular strain. Despite these findings, one thing remains clear. It is imperative to maintain hydration status even in cold environments.

From a practical standpoint, prolonged exercise in the cold can still produce heat at a greater rate than heat is lost. This will obviously lead to heat storage and a subsequent increase in core temperature. This increase in core temperature can, and will, be compounded by dehydration due to any one of the reasons noted earlier.

Ventilation (breathing) increases in the cold. Most people don’t realize how much fluid is lost through ventilation even normally. So when ventilation is increased due to cooler temperatures, the amount of fluid loss just from breathing has the potential to be rather significant.

Reduced voluntary intake is also a major factor that may lead to dehydration of athletes while exercising in the cold. Athletes tend to think less about fluids and proper hydration because they don’t perceive themselves to sweat as much when they train in the cooler environment, and therefore, have a tendency to consume less fluids. This may or may not be true depending on the clothing that is worn. An overall reduced sensitivity to thirst is also a contributory factor in not consuming enough fluids while exercising in colder environments.

Also of significance, and maybe even more important than hydration, is the metabolic response to training in cold temperatures. Cold exposure increases the use of carbohydrates as a fuel. Even during light exercise, muscle glycogen decreases at a faster rate in colder temperatures than warm temperatures. This increases reliance on glycogen reduces the ability to exercise at a higher intensity for extended periods of time because carbohydrates fuel intense exercise. Therefore, ingesting fluids and carbohydrates prior to and during exercise in cooler environmental conditions seem to be quite prudent.

Let’s not forget about those that take their training indoors during the cold times. Environmental conditions may more closely mimic those of summer, but one can still make the argument that hydration is still less of a concern. Because of this, athletes may not properly hydrate themselves prior to training and therefore be setting the stage for sub-optimal training. With potentially higher sweat rates during high intensity indoor training, optimal hydration, adequate carbohydrate intake and replacement of lost electrolytes still remain a priority for optimal performance. Luckily, Motor Tabs fits the bill. Don’t be fooled by the weather outside, let Motor Tabs help you continue to train optimally by providing you with the proper hydration and fuel to be a winner!

MOTOR TABS Help Combat the Flu!!

By Mike Rogan
On a recent ski trip between Christmas and New Years holidays I came down with a nasty stomach flu. Nasty fully describes the symptoms so I need not go into detail. Naturally, as with all flu’s, it left me weak and tired. I could not eat and barely stayed hydrated. After two days, still in the mountains and missing two quality days of ripping on the hill, I was resigned to the fact that my skiing was for another day. On day three I got a call from an old ski buddy from days gone by. He happened to be in Mammoth and asked if I was in town and if we could connect for some runs. I called back to let him know of my condition and that I would call him around noon if I felt better. After the call I was looking in my bag for another item and I found two Fruit Punch (my personal favorite) Motor Tabs from another trip earlier this season. I have used them regularly in the past skiing and riding (bikes). I took one just to get the electrolytes back in my system and to hydrate. After about 45 minutes I called my buddy and we connected for about 3 hours of skiing later that afternoon. I still felt a bit weak and tired, but I was able to go out and rip around instead of being on the couch. The Tabs definitely helped me feel better, settle my stomach and enabled me to go out and ski.