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Trainer Tips with Ashley Fennell

February 1, 2019

Wear Layers

Sweat can reduce 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. 

 

Replace What 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.

Match Your Drink to the Duration 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. 

 

Hydrate With Room-Temperature Beverages

Cold liquids are absorbed quicker. 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.

Eat Fruits

Winter fruits are excellent sources of water. To name a few: apples are 84-percent water; pears are 84-percent water; and clementines are 87-percent water. Plus, these fruits contain vitamin C, which helps fight off the flu. 

 

Eat Salty Foods and Soup

Foods that contain salt will help you retain water. And soup, with all its broth and vegetables, is hydrating. Some great winter options: tomato soup, butternut-squash bisque, miso, or chicken soups.

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. 

 

Limit Alcohol and Caffeine

Caffeine and alcohol have diuretic effects. Save them for after your cold-weather workout.


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