Winter sports and dehydration:

While we generally think about staying well hydrated in summer , we tend to lose this reflex with the arrival of cold weather, but the body is subject to the same water stress as in summer. Indeed, our body needs a regular intake of water all year round, regardless of the weather or the season, to ensure the proper functioning of our organism.

In winter, the cold, drier air at high altitudes contributes to the drying out of skin, hair, and mucous membranes, and the sensation of thirst is also diminished. So, we shouldn't rely solely on this. Adding to this, we have a greater urge to urinate, and we therefore believe that we are drinking enough. Unfortunately, the urge to urinate is regulated, among other things, at the kidney level by the antidiuretic hormone, which limits water loss in the urine. This is inhibited when there is an increase in blood pressure, such as during periods of cold weather. Indeed, when the cold reaches our skin, it triggers vasoconstriction. There are other causes of dehydration, including physical activity, which naturally consumes water through perspiration, breathing, and muscle energy. But we should not underestimate the effects of sun exposure and reduced access to drinks, all factors that will draw on our water reserves and deplete them. Let's not forget that fighting the cold consumes energy.

Dehydration mechanism:

Winter sports require significant physical effort: muscles are heavily used during skiing or snowboarding. Their work produces heat that must be evacuated to allow your body's thermal regulation. Thus, perspiration helps regulate your body temperature by causing a loss of fluid and electrolytes (sodium, magnesium, potassium, etc.). This promotes dehydration with water loss that can vary between 0.5L and 1.5L per hour depending on the intensity of the effort.

However, mild to moderate dehydration has significant consequences for athletes and can lead to: decreased energy and reduced endurance, cramps, increased risk of injury, and poorer recovery. In fact, 2% dehydration represents a 20% decrease in performance!

Prepare before your stay at the ski resort:

Want to enjoy yourself on the slopes this winter? To prepare for skiing, it's important to stock up on energy: sleep, and eat a healthy diet rich in slow-release carbohydrates and vegetables. So, three days before departure, you should eat pasta, rice, semolina, potatoes, lentils, chickpeas, or split peas for lunch and dinner.

The priority of dietary adaptations will be to prevent dehydration and hypoglycemia, which are two important factors in accidents and sports trauma, especially if physical preparation has been neglected previously.

When it comes to hydration, the main precaution is to "think about it." It is recommended to drink at least one liter (apart from meals) for a day of skiing. Several drinks can be recommended: water, fruit juice, or even flavored milk drinks;

As for energy intake, you should not neglect snacks, in the form of cereal bars or fruit for example, which will help restore energy reserves.

What types of drinks should you favor?

During exercise and physical activity, our bodies lose not only water, but also electrolytes essential to our body's functioning, such as sodium, which is the main component of sweat. Drinks must therefore act quickly and effectively to avoid dehydration and mineral deficiencies.

Carbohydrate content is also important to consider because it provides energy to the body.

Therefore, isotonic drinks are ideal because they promote the intestinal absorption of water, carbohydrates, and mineral salts. In addition, they act quickly without overloading the stomach, which could cause feelings of bloating.

Consuming an isotonic carbohydrate-based energy drink is therefore an excellent way to optimize your hydration , whether during exercise or recovery. This applies whether you practice an endurance sport or not. The objective of these drinks is to compensate for the loss of minerals and trace elements.

Hydratis is your ally for your winter sports trips to the mountains. Indeed, Hydratis tablets enrich your water with mineral salts, sodium and glucose as well as trace elements to create an ultra-hydrating drink while contributing to muscle recovery and reducing fatigue.