Hydration in winter

Is Hydration just as important during the autumn and winter months as it is in the summer? The simple answer is, yes.

It may feel like you’re not sweating as much whilst working out at this time of year as you do in the summer months, but it is still extremely important to keep yourself hydrated. Of course, if you are working hard enough you will still be perspiring, but due to the drop in temperature, you will find that it is evaporating off you at a much quicker rate – giving the illusion that you’re not losing as much water as you actually are.


It’s imperative that hydration concerns aren’t overlooked when the temperature drops. Dehydration is just as common in the colder months as it is in the warmer ones, and because your body is not sweating as much, it’s very easy to overlook the common signs of dehydration. As you may know, dehydration can lead to all sorts of problems when trainingsuch as exhaustion, cramps and muscle fatigue. It can also lead to your body becoming more susceptible to picking up colds and flu – which is the last thing you want in the winter!

Below are some top tips on how to stay hydrated throughout autumn and winter:

  1. If you’re a recreational trainer – that is you go out training 2-3 times a week for around 30-40 minutes at a time, you don’t need to be carrying and drinking water constantly. The only time you’ll need to do this is if you start to feel severely dehydrated, or if you’re wearing layers that make you sweat profusely.
  2. Monitor your urineit should be light to clear if you’re hydrating yourself properly.
  3. Researchers have shown that people who drink COLD WATER before running in the heat can tolerate warmer temperatures for longer (see also my previous blog on 10 fat burning tips). However, this same study has also shown that people should be trying the opposite during the winter. Why not try a warmer drink like Green Tea to hydrate yourself before going out for a run with our running club?
  4. Make sure you’re drinking water or Energeau, before and after your workout. As a guide, try to drink 200-500ml during training – if you’re training for longer than 30 minutes, aim to top your fluids up throughout. It’s also important to set yourself a goal to keep yourself hydrated throughout the day. Why not carry a water bottle and aim to fill it up at least 3 times a day?

Dehydration can be dangerous, so make sure you always aim to keep yourself hydrated – even during the autumn and winter months. If you would like to find out more, or if you have any fitness and health questions then why not tweet us @theclubandspa1 or send us a comment on Facebook where either myself or one of the team will be happy to answer your questions!

Nathan, Gym Manager at theclubandspa Birmingham


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