Although it is not our habit, hydration during exercise should remain the same during the winter season. Being dehydrated can greatly diminish your performance during physical activities and you may experience headaches, palpitations, muscle cramps or a more or less intense sensation of thirst.  Refer to our article on winter for more information and try to respect the following guidelines:

Before exercise:

Try to drink at least 2 cups (500ml) of fluid in the 2 hours before exercise to promote good hydration from the start.  This includes water, milk, juice, tea or coffee.

During exercise:

Because carbohydrates are used to maintain your energy level during exercise, high-intensity physical activity lasting more than an hour should be accompanied by a sweetened drink or food. You can simply add juice to your water or drink a commercial sports drink.  Try to drink about 125-250 ml (3-4 good sips) every 15-20 minutes.

If you can, bring a bottle with thermal insulation so you can put in a warm drink. You’ll warm up as you hydrate! 

If you don’t like energy drinks, choose water in the same amount as described above, and carbohydrate-rich snacks every hour.

Homemade apple cranberry energy drink (makes 2 portions)

• 375 mL (1 ½ cups) cold water
• 375 mL (1 ½ cups) apple juice
• 250 mL (1 cup) cranberry juice
• ¼ tsp. salt

Reduce the amount of juice if you find the taste too sweet.

For a hot/warm version, add a cinnamon stick before heating it up!

After exercise:

Now is the time to rehydrate! Best indicator: drink until your urine is clear.

Psstttt…Visit our online store, we offer you 10% off the purchase of our sports nutrition guides with the promo code: MBDM10. Take advantage of this offer!