Did you know that the likelihood of dehydration is accelerated when you train in cold weather and/or at higher altitudes?? I surely didn’t! In these conditions, the air you breathe is drier, and your lungs have to work harder to humidify that air and warm it up. The harder your body works, the more you need to drink.
Here are some tips to stay hydrated this winter.
1. Wear Layers. Sweat can lower your body temperature and force your heart to work harder to maintain blood flow and body temperature. Wear layers of clothing that will absorb perspiration.
2. Replace the Water You Lose. Water exits the body through exhalation, perspiration and urination. If your urine is pale and plentiful, you’re well-hydrated. If it’s dark and scant in volume, you need to drink more fluids.
3. Match Your Hydration to the Length of Your Activity. If you’re exercising for up to 1 hour, you can rehydrate with water alone. However, after an hour, add electrolytes and carbohydrates. If you’re doing a sport at higher altitudes, increase your fluid requirements.
4. Hydrate With Room-Temperature Beverages. Cold liquids are absorbed more quickly. Warmer or room temperature drinks, on the other hand, are better at keeping your internal temperature optimal. Choose the latter when you’re exercising in cold temperatures.
5. Eat Fruits. Winter fruits are excellent sources of water. For instance, apples are 84% water; pears are 84% water; and clementines are 87% water. Plus, these fruits contain vitamin C, which helps fight off the flu.
6. Eat Salty Foods and Soup. Foods that contain salt will help you retain water. (I have been told by my doctor that I do not need to watch my salt intake. More is better. Ha!) And soup, with all its broth and vegetables, is hydrating. Some great winter options: tomato soup, butternut-squash bisque or minestrone.
7. Drink Hot Chocolate. You’ve likely heard that chocolate milk is the ideal post-workout recovery drink because of its 4:1 carbohydrates-to-protein ratio. Hot chocolate provides the same benefits—with added warmth.
8. Limit Alcohol and Caffeine. Caffeine and alcohol have diuretic effects. Save them for after your cold-weather workout.
Just keep these tips in mind this winter as you are getting that exercise in between shopping trips!
So, I belong to a women’s networking group called The Business Forum. We have a monthly luncheon, and they are the sponsors of the ATHENA Award which I was nominated for last year (before I was a member). It’s a fabulous group of women. Today was our holiday luncheon where I ate wayyyy too much yummy food. But look at how pretty the decorations were!
It really helps you get into the holiday spirit, doesn’t it?? I love it!
This weather–not so much…It’s pretty while you are inside in front of the fire–it’s not so pretty to drive in or walk the dogs in or go for a run in. Just sayin’.
Don’t worry…I made up for my large lunch by running twice today totaling 11.94 miles. 4.85 of which were outside in the dark in 10* weather. I definitely deserved that extra cookie at lunch.
Quote of the Day:
“The best thing about the future is that it comes one day at a time.” -Abraham Lincoln
Isn’t that the truth??
Anyway, this is my second favorite pumpkin pie recipe: Sour Cream Pumpkin Pie. I had never heard of making pumpkin pie with sour cream, but it is pretty darn delish. Envy even wanted a piece of this one! How cute is she??
And it is so fun to make mini pumpkin pies! A perfect holiday treat! Love them!
Sour Cream Pumpkin Pie
– 1 9-inch single crust
– 2 cups canned pumpkin puree
– 3 large eggs, at room temperature
– 1 cup (packed) light brown sugar
– 2 tbsp unsalted butter, melted and cooled
– 1 ½ cups heavy cream
– 1/3 cup sour cream
– 1 ½ tsp cinnamon
– 1 ½ tsp ginger
– Pinch of ground cloves
– Pinch of nutmeg
– Pinch of salt
– 2 tsp vanilla extract
– Center a rack in the oven and preheat to 450*. Line a baking sheet with parchment paper and place pie plate on it.
– Put all of the filling ingredients in a food processor and process for 2 minutes, stopping to scrape down the sides of the bowl once or twice. Pour the filling into the crust.
– Bake for 10 minutes, then reduce the oven temperature to 300 degrees and continue to bake for 35-45 minutes or until a knife inserted in center comes out clean, or if when you tap the pan gently, the custard doesn’t jiggle (I ALWAYS do this.).
– Transfer the pie to a rack and cool to room temperature. Refrigerate.