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Top 8 tips to stay adequately hydrated - even in winter!


When your adrenaline is at its peak and you’re gliding downhill on your skis, you may forget to stay hydrated! However, in cold weather, it is critical to drink enough fluids.  Here are 8 tips for proper hydration in the winter!

Delayed thirst and feeling cold

It’s very important to pay close attention to hydration, especially in the winter! In fact, cold temperatures delay the sensation of thirst and you may often forget to drink.  This leads to a risk of dehydration which can in turn increase feelings of physical and mental fatigue, while making it difficult to maintain proper body temperature. Not ideal when it’s -30°C! Here’s what to do to maintain optimal hydration.

  • Hydrate before working out

You can’t neglect to hydrate before you work out.  In the hours before your excursion, your water flask should already be your best friend! You should drink from 500 to 1000 ml of water 1 hour before heading out.

  • Don’t wait until you feel thirsty

Here’s a tip to follow at all times, never wait until you’re thirsty to drink.  In fact, when you’re feeling thirsty you’re already dehydrated. Prevention is a must! You should take in a few sips every 15 to 20 minutes.

  • Hot beverages to go

A tea, an herbal tea or a hot chocolate in a thermos will bring welcome comfort in liquid form.  A great way to warm up in frigid temperatures.

  • Fruit flavoured water to please the palate

When kids are on the go, they get easily dehydrated so you have to make water appealing.  You can soak fruit in the water the evening before or add a few drops of orange, lemon, mint or coconut flavoured extract (Yes!  The same types of extracts you would add to a cake!). This makes drinking water a lot more fun!

  • Hydration Plan a Must

Ideally, you should drink a few sips every 15-20 minutes. You need to set time aside to do so.  For example, if you’re out skiing, you can take a few sips each time you’re at the bottom of the run.

  • Hydration Reservoir Recommended

If you’re out snow shoeing or cross-country skiing, a water reservoir allows you to drink frequently.  Added bonus: you don’t have to take off your mitts to unscrew a bottle top!

  • Avoid Alcohol  

For those of drinking age, alcohol should be avoided in winter weather.  It comes as no surprise, that it increases dehydration. But furthermore, it gives you the illusion of warmth, but in reality, it takes heat away!

  • Drink after your workout

Despite all of your best efforts, you may be slightly dehydrated at the end of the day.  You should therefore continue drinking fluids all evening. Hot chocolate at the end of a winter day is a welcome treat!

Make winter hydration a priority that can’t be neglected!

Title of the recipe: Spicy mixed nuts (for sports enthusiasts)

Description of the recipe : 

A single handful of these spicy mixed nuts will keep you at your peak energy level -- and that’s a promise! Specially made for sports enthusiasts, it contains the ideal amount of nutrients for practising winter sports.  Not only is it easy to make and to carry around with you, it is of higher quality than grocery store mixes and costs just a fraction of the price.

Recipe categoryEnergy snack

Co-Creator : Annie is a nutritionist, doctor of pharmacy and the founder of  ScienceFourchette.com. Energetic, creative and passionate, she has a unique way of increasing your knowledge of nutrition and of simplifying your diet (in a big way).

Preparation Time : 15 minutes

Cooking Time : 30 minutes

Yield (Number of portions) : 4 to 6 portions

Ingredients

  •  

    1 egg white

    500 ml (2 cups) of non-salted mixed nuts (pecans, almonds, cashews, pistachios, peanuts, etc.)

    60 ml (1/4 cup) light or dark brown sugar or white sugar.

    5 ml (1 tsp) salt

    15 ml (1 tbsp) paprika

    10 ml (2 tsp) cinnamon

    2 ml (1/4 c. tsp) cayenne pepper

    75 ml (1/3 c) plain shelled pumpkin seed

    75 ml (1/3 c) dried cranberries


 Preparation Time :

In a bowl, beat the egg white with a whisk until it foams.  Add the nuts, sugar, salt and spices (with the exception of the dried cranberries and the pumpkin seed).  Mix to coat well. Spread the nuts out on a cookie sheet.  Bake for about 12 minutes or until golden, mixing them mid-way through.  Allow to cool on the cookie sheet. Add the cranberries and the pumpkin seed.  Mix well. Pour the mixture into a portable airtight container or a recyclable bag.  

Tips & Tricks  |  Advice | Additional notes | Opportunities :

The mixture keeps for up to 5 days at room temperature in an airtight container. You can buy plain mixed nuts in bulk grocery stores for a lot less than in regular grocery stores.  You can change the mix of nuts and fruits to suit your taste.