Winter Hiking Hydration – You Can Get Dehydrated In Winter, Be Careful, I Did.
Winter Hikes can be a refreshing break from the heat and humidity of warmer months, but even though the cooler air may give you a performance edge, there’s a hidden danger in cold weather that could ultimately sap your energy: Dehydration.
It was weird. I trained my ass off last year for Everest in Edmonton and was ready in every sense of the word. I finished and then it hit me like a brick wall. I couldn’t stand up my body shut down, it was the strangest feeling I have ever felt, borderline paralyzed, no joke. The funny thing is I started to do a mental check list of what I consumed during the 46.5 KM hike in minus 15 Celsius weather and realized very quickly I was massively dehydrated. I wasn’t thirsty, I wasn’t sweating anymore. I then realized I only consumed one litre of water during a 46.5 KM brutal hike. I got caught up in the hype of the event and mu adrenaline was flowing hard. I’m usually a very conscious hydrator even during a regular day I consume on minimum 4.5 litres, so what happened? and it needs to be fixed for this year.
It is possible to get dehydrated in winter just as it is in summer. And it actually could be a little bit easier to get dehydrated in winter for a few reasons. One reason, is we sweat less and when we do sweat it tends to evaporate faster. So, we are not noticing that sweat cue as “Oh. I’m losing fluids. I need to drink some water.”
It is harder for your body to sweat in the winter, but it still happens. In the winter, most of us wear extra layers of clothing. This can cause us to sweat and sometimes without us knowing about it. Hiking, most people have to Hike twice as hard to generate sweat but when they do, they lose bodily fluids in the process. While we may not be as thirsty in the winter. Compared to hot summer months, do not let your body fool you.
Match your drink to the duration of your activity.
If you’re Hiking for up to 1 hour, you can rehydrate with water alone. However, after an hour, add electrolytes and carbohydrates. If you’re doing longer more difficult hikes at higher altitudes, increase your fluid requirements.
Pre-hydrate: It’s a great idea to pre-hydrate before hiking. A general recommendation is to drink about a litre and half about two hours before heading out and then the remaining half litre right before you get going.
Rehydrate: Drinking after hiking gets your fluid levels back to normal and can help with recovery. This can be as simple as drinking a few cups of water when you finish the hike. I don’t mean scull it down, just drink half a cup every 15 minutes or so. It’s a good idea to also include electrolytes top help your body recover.
Let’s just say that probably won’t ever happen again to me or least I don’t think so. Lol
Join us Saturday February 26.2022 for Everest in Edmonton-2 for a 44.5 km hike throughout the city of Edmonton Alberta Canada River Valley and all proceeds raised will go to Myeloma Canada. Register or donate today.
Connect with Everest In Edmonton below:
Leave A Comment