Tips for Cold Weather Workouts

doing cardio outside in cold temperatures

Drink plenty of fluids

Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat. Drink water or Performance Inspired Nutrition Re-Hydration Powder before, during, and after your workout, even if you’re not thirsty.

You can become dehydrated in the cold from sweating, breathing, the dry winter wind, and increased urine production. However, it may be harder to notice during cold weather.

Dress in three or more layers:

  1. Use a lightweight synthetic material to wick moisture away from your skin. Avoid heavy cotton materials as these absorb sweat, trapping wetness close to your body, which can increase your risk of hypothermia.
  2. Add another layer or two of wool or fleece for insulating warmth.
  3. Top it off with a lightweight, water-repellant and wind-resistant material.

Many runners make the mistake of dressing too warmly in cold weather. As you exercise, you’ll begin to sweat. Remove layers as you get warmer and sweat more profusely. Once you begin to cool down, and your sweat begins to dry, replace a layer or two to prevent yourself from getting too chilly.

Change after your run.

Whatever you wear, change out of your clothes soon after you complete your workout. You’re more likely to get sick if you’re sitting around in cold clothes, especially if they’re wet from sweat, rain or snow. Even if you don’t take a shower, changing into dry clothes will help.


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