Dry mouth, irritated throat, excessive fatigue, dizziness, dizziness, headaches, muscle cramps… These are some signs of dehydration that reduce the enjoyment of a ski trip and increase the risk of accidents and injuries. You can better prevent them by following these five tips.
Well hydrated from the start
It is important to start your ski trip with optimal fluid balance, which, if lost during training, is easier to restore. “For most people, drinking two glasses of water or the equivalent of 500 ml of water in the two hours before activity is enough,” explains Marc-André Fortier, nutritionist at ÉquipeNutrition.
To be sure, the athlete just needs to take a look at his urine, which should be a pale lime-yellow hue. A darker color indicates that you need more moisture.
Drink every 15 minutes
Mr. Fortier points out that “thirst signs can be altered in winter due to the cold” and recommends listening more to your body to prevent dehydration.
You should definitely not wait for the above signals to drink, as dehydration can lead to an increase in heart rate, lack of concentration, difficulty in coordination, reduced energy levels, muscle pain, etc. and it takes longer to rehydrate.
The nutritionist advises “drinking three to four sips every 15 minutes to maintain a constant fluid balance.”
Water and…
For physical activity that lasts less than an hour and a half, water consumption is sufficient, explains Mr. Fortier.
This can be combined with tasting a hot soothing drink such as tea, broth (chicken, vegetable, beef), herbal tea, coffee or hot chocolate.
If the ski trip lasts longer than an hour and a half, “it becomes interesting to add carbohydrates to our fluid,” estimates Mr. Fortier, who suggests making homemade drinks (sample recipe: water, orange juice, maple syrup and salt) or getting sports drinks like Gatorade.
He also reminds us that fruits such as easily digestible berries are a good source of water.
Prevent the water from freezing
Whether you're hitting the slopes on alpine skis or embarking on a cross-country ski hike, there are various solutions for transporting your water supplies. For example, drinking bags and belts as well as all kinds of water bottles that you carry in your backpack or on your belt.
To prevent the water from freezing, Mr. Fortier recommends keeping it as close to the body as possible, under the jacket, so that it benefits from the skier's body heat.
Tips to put into practice also include preferring an insulated water bottle and hydration bag, opting for a wide-mouthed water bottle and wiping thoroughly after every sip, and drinking frequently to keep the water moving.
A few sips to relax
Après-ski is an opportunity to recharge your batteries while avoiding alcohol, soft drinks and energy drinks.
A healthy snack, accompanied by water, fruit juice or a smoothie, for example, “refills glycogen stores,” says the nutritionist.