How to stay hydrated during your winter half-marathon training, marathon training, or triathlon training

I’ll admit it: I’m far less likely to take a drink with me on my long winter marathon training runs than I am when I head out for a couple of hours during the warmer months of the year. Why? I don’t seem to get as thirsty when the temps are low. And I’m not alone. It’s a fact that the cold tends to suppress thirst, so most athletes simply drink less when it’s chilly.

Just because you don’t feel thirsty during your long winter marathon training runs or triathlon training rides, however, doesn’t mean you don’t need the fluids. In fact, there are several factors that increase your risk of becoming dehydrated when working out in the cold. First, as we’ve already established, the cold temps keep our thirst at bay, so we drink less right off the bat. Then there’s the fact that the cold air tends to be very dry, and in dry air more fluid is lost as vapor through breathing. Finally, cold-induced dieresis causes rapid fluid loss via urination.

The Bottom Line: If you don’t drink during your long workouts in the cold, the consequences can be the same as they are when you don’t drink in the heat: dehydration, bonking, and even fatigue-related injury. So, to avoid dehydration this winter, drink during all workouts lasting longer than an hour. To compensate for your reduced thirst, drink according to a schedule of about four to six ounces every 15 minutes or so. Go with a sports drink instead of water to replace the electrolyte minerals lost in sweat and provide carbohydrate for energy. Sports drinks are also more palatable. And consider heating your sports drink before you head outdoors to make it even more palatable.