Training Tips by Runzy Director of Coaching Joe McConkey

Keep Hydrating - Even in the Cold

Running outside in the winter means you are already wearing heavier clothes than normal, and when it is cold out it seems you are not sweating as much, so why carry a hydration belt? Is hydrating and replenishing electrolytes during long runs in cold weather just as important? Absolutely, particularly if you are putting any sort of tempo pace within your long run. Staying hydrated while running in the cold is still critical for these three key reasons:

1. Sure, those extra clothes are helpful to avoid the shock when you first step outdoors, but after a mile or two you might warm up and now those clothes might be providing slightly too much insulation, and thus sweating is indeed happening.


2. Winter air is often very dry, which means any sweat that is moving through your clothes is quickly being evaporated. This can make you think you are not sweating but in reality, you are sweating the same, or if overdressed, more than normal.


3. Cold air is more dense than warm air, making it harder to move through your lungs. This means you might be breathing a bit harder than normal, and with each breath you are losing a small amount of water from your body.

This winter keep up with standard healthy hydration while running in the cold, though perhaps replace a cold drink with a warm soup broth (a bit of shock taste-wise, but provides water, sodium, and warmth to the body!).

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