It’s very easy to overlook hydration when it’s cold outside and you sweat less. The overt reminders that are customary during the summer months are no longer there, so the onus is on you to actively remember to hydrate yourself! You roughly need 30ml per kg body weight of fluid per day if you are over 60 years old, and 35ml per kg body weight if you are under 65. Make sure you have a quick thought as to whether you’re getting enough fluid in, because if you’re not your health (first and foremost) and training could be suffering as a result!
Not having enough fluid in the body causes:
- Reduced blood pressure = light headed
- Increased heart rate = Poor ENERGY delivery
- Exercise feels harder (Perceived exertion)
- Reduced responses and concentration
- Reduced skill level = Low stroke performance
- Stomach upset & constipation
Farthing, M, J, G. & Mahalanabis, D. (2013). Nestle Nutrition. The control of food and fluid intake in health and disease. Switzerland : Nestle Ltd.