Frostbite and hypothermia are not the only health hazards associated with frigidly cold temperatures. People lose a great deal of water from the body in the winter due to respiratory fluid loss through breathing. The body is also working harder under the weight of extra clothing and sweat evaporates quickly in cold, dry air.
Dehydration can occur when athletes don’t take in enough water to compensate for the water lost during routine processes or exercise. Awareness, recognition and education are the ways to help prevent dehydration during cold weather training. The goal is to replace 100% of sweat and electrolytes lost during exercise outdoors. Read more about dehydration and performance and cold weather nutrition and hydration from Jeffrey A. Kline, ATC, NASM-PES.
During warmer weather we are very aware of water loss because of the sweating mechanism our body uses to keep cool, but it is harder to recognize when there is cold weather. Shifting temperatures and not having enough water can cause cramping and increases injuries.
Drinking water or sports drinks before, during and after sports is especially important for children and pre-teens because they have special fluid needs compared to adults, or even teenagers. A good way to monitor proper hydration is to examine urine output – the color should be nearly clear.
As a parent or coach, make sure you take precautions to prevent heat illnesses in children and that they follow recommended sports hydration guidelines. Review the Youth Sports Hydration Guidelines reviewed by Susan Yeargin, PhD, ATC, on www.Momsteam.com.
Written By:
Brittney Ryba
brittneyr@bocatc.org
