Nutrition (Fuel + Hydration) For Training + Racing In Extreme Weather Conditions

A successful training session or race when it’s extremely hot OR cold takes extra planning and preparation in the nutrition department. To perform well in the heat staying on top of hydration is essential. But in cold environments many athletes tend to let their nutrition needs go to the waist side because they don’t feel like eating or drinking. But remember, on long training sessions or race days between the added layers, warm clothing and high intensity it can lead to increased sweat rate and the high possibility of dehydration. You might not feel as thirsty in the colder temperatures because the way the body is designed it impairs the brain’s ability to tell you when to hydrate. The cold weather also moves body fluids from your extremities to the core, causing you to pee more which can further lead to the risk of dehydration.

When we talk about hot temperatures for the sake of this write up we are talking about anything 75 degrees Fahrenheit and above.

Before the training session or race you want to consume your meal at least 2 hours beforehand to allow time for the body to digest. Then it’s recommended to eat another smaller amount of 150-250 calories 60 minutes before you start. 

Beforehand you also want to take hydration seriously, drink 0.12 oz/lb of a prehydration drink 20-30 minutes before you start.

During you will want to start consuming your calories at 45 minutes in and consume 1.13 – 1.4 calories per pound per hour preferably from real foods.

During recommended fluid needs are 0.12-0.18 oz. per lb. per hour of a VERY COLD hydration drink (if possible), but do not exceed 30 oz. per hour. The key is to get in as many cold things as you can to lower your core body temperature. By doing this you can store less heat and store it more slowly and delay the onset of heat induced fatigue. This is usually more accessible during races with aid stations that have ice and cold drinks. But even on your training runs that might mean having a cooler outside stocked with ice cold hydration for you to get as you run by or plan your routes around a convenience store to stop in and get an ice cold drink.

After the training session or race is over, doesn’t mean your fueling is done, remember more preparation and planning is involved! Once again, COLD recovery drinks here is key. Have a cold recovery drink with almond or rice milk within 30 minutes of being done and try to get in a real meal within 2 hours. Then as an extra precaution have another serving of recovery drink 2.5 hours after that. This will be for longer duration races and training sessions.

Now cold temperature will be anything 50 degrees Fahrenheit and below. 

Before the training session or race the goal is to be very well fueled and eat between 150-250 calories 20-30 minutes before you start. This is in attention to your usual pre long training session or race day breakfast. You can also drink something warm before you start such as hot chocolate because the warm fluids will help keep your body temperature up as you start.

During the training session or race you will want to start consuming calories at or around the 35-40 minute mark and should be between 1.13 – 1.4 calories  per lb. per hour. Having a mixture between carbohydrates, protein, and fat goes further in the cold than just carbohydrates on their own when it comes to maintaining even energy in the cold. Having foods unwrapped and cut into small bites such as bars, jelly beans, and energy chews are good options. During the last 45 minutes having a quick hit of sugar in the form of glucose tables, 1 every 7-10 minutes can be extremely beneficial. 

Fluid needs are less compared to the heat and are 0.10-0.16 oz. per lb., but do not exceed 27 oz. per hour. 

Afterwards have the same recovery drink with almond or rice milk within 30 minutes of being done and a real meal within 2 hours. Then once again you can have another recovery drink 2.5 hours after your meal.