Winter
When exercising in a cold environment keep hydrated in winter. In addition to
careful planning is needed to maintain fluid losses that occur through sweating,
sufficient energy. During winter activities, considerable fluid is lost due to breathing in
energy expenditure increases more than cold, dry air.
Nutrition
during the summer – so you require more proper hydration means drinking fluids
calories and burn more! When it’s cold out, before you feel thirsty. A minimum of 64
whether you are at rest or exercising, there ounces of water (two litres), including
different from
is an increase in your metabolic rate and an water-based beverages, per day, is a good
increased use of blood glucose. In addition, start. Bear in mind that physical activity will
summer needs?
there is a reduction in the use of dietary and increase how much you need. Drink at least
stored fat as a fuel source. Therefore your two cups, two hours before exercise. Drink
You bet!
diet should be high in carbohydrates (the another eight ounces of liquid 15 minutes
preferred energy source for the body) and before activity. In addition, drink before you
low in fat during cold-weather activities. head out and try to drink about seven to
BY SAMANTHA LIEPNER
Some convenient food and fluid ideas 10 ounces of fluid every 15 to 20 minutes
include: sports bars and gels, cereal bars, during activity.
dried fruit and nut mixes, pretzels, crackers proper nutrition and hydration before,
FUELLING YOUR BODY
and sports drinks. If convenient, bring during and after your outdoor activity is
a thermos to keep some liquids warm. critical. Taking time to ensure you meet
properly during exercise in the
Bringing soup or hot chocolate with you is proper nutrition and hydration requirements
winter can help you perform at
a good idea. Some warm/hot food will let will ensure that your performance is
you conserve some energy to help keep the maintained, whether you’re on the slopes,
your best. proper nutrition can
body warm. the rink or climbing up a mountain.
Samantha Liepner has an Honours Bachelor
help regulate your core
HYDRATION of Science in foods and nutrition from the
temperature and keep your
Because we sweat, it’s easy to remember University of Western Ontario. She is a certified
to drink fluids when it’s hot outside. Most fitness consultant, a certified personal trainer
body warm.
people don’t remember to drink when and belongs to the Alberta Fitness Leadership
they’re cold, but it’s just as important to Certification.
«CO
18 CALGARY >> WINTER 2008/2009 www.CalgaryOutdoors.ca
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48