Winter and Nutrition: Fueling for Cold-Weather Exercise


If you become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat—perhaps 400 calories per hour.


What's Biggest Nutritional Mistake Athletes Make in the Winter?

Failing to drink enough fluids is a major problem among winter athletes—players, skiers, runners and winter hikers alike. Cold blunts the thirst mechanism; you'll feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss.


Some winter athletes purposefully skimp on fluids because urinating can be problematic—too much hassle to shed layers of clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehydration hurts performance and is one cause of failed mountaineering adventures.

What's Best Way to Eat to Warm Myself Up?


  • Wear sweaty, wet clothing that drains body heat

... the best way to warm yourself up is to consume warm carbohydrates—hot cocoa, mulled cider, steaming soup, as well as oatmeal, chili, or pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery.

In comparison, cold foods and fluids chill your body. Research subjects who ate a big bowl of ice cream in five minutes experienced a drop in fingertip temperature of two degrees F in the first five minutes, five degrees in 15 minutes.


Why Do I Gain Weight in the Winter?




Overweight and obese people gained even more, with about 14 percent of the group gaining more than five pounds. The problem is, very few of the subjects lost those holiday pounds.

Hence, yearly holiday weight gain—that's 8 pounds in 10 years—becomes a major contributor to America's obesity problem.

One weight-management solution is to stay active in the winter. By investing in proper clothing, you'll be able to stay warm from head to toe. You'll benefit from not only being able to enjoy exercise but also from sunlight—a good way to battle winter depression (and attempts to cheer yourself up with food).

Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, prevent dehydration—and you'll stay warm!

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