Do your legs give out or burn on run number 5, or at the 5 km mark on an XC trail, even though you are fit and have good form? Many people are unaware of how dehydrating the winter environment can be, or how it may impair their performance.
Many of us don't really think about hydration until we have had a few hours under our belt. We often don't feel thirsty.
Here is what lack of hydration may look like:
* Heavy legs a couple of hours into your day.
* A slight drop in reaction time in bumps/trees
* Fatigue that feels disproportionate to effort and fitness level.
Here is why a lack of hydration may affect you:
1. Cold-induced diuresis
When you are cold, blood shifts away from your extremities (hands and feet) toward your core to preserve heat. That central fluid shift tricks your body into thinking it's excess fluid and increases urine output. So you're losing fluid even if you're not sweating much.
2. Increased respiratory water loss
At altitude and in winter, the air is cold and drier. Every exhale contains water vapour - that is the visible breath you see in the cold air. The drier the air, the greater the respiratory fluid loss.
3. Blunted thirst response
Cold exposure and altitude both suppress thirst. By the time you feel thirsty, plasma volume has likely already dropped.
From a performance perspective, even mild dehydration can affect perceived exertion, reaction time, and neuromuscular performance. All the things that skiing demands as your day goes on.
What can you do about it?
- Go into a ski day well-hydrated. Don't try to fix it in the morning or try to catch up after a few hours.
- Small, consistent intake throughout the day works better than big infrequent drinks. Drink lots before you're thirsty and drink often.
- You may opt to include electrolytes since sodium losses still occur in cold environments.
- Use hydration packs - be aware that the hose may freeze - a gentle puff into the tube after a drink keeps the line clear, or you may opt for an insulated line. Keep in mind that for downhill, some resorts require you to remove packs when riding the lift.
- Take structured breaks if you prefer that to a hydration pack. Sometimes you can ski lodge to lodge, depending on the resort.
- Be careful about alcohol, as it is usually more dehydrating, unless it has a low alcohol content >5%.
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