By Brian Shane
Winter is the time to work on that summer body. Whether that be running or lifting weights, exercising in the winter is very common, but many people do not know that it also comes with some risks.
Cold weather immediately affects your body once you step outside. When exposed to a change in temperature, the body’s need for energy increases, so it breaks down glycogen, a carbohydrate.
“Glycogen is our body’s primary source of stored energy that is available for use immediately,” said Julie Lois, RD, CD, sports dietitian with the Froedtert and Medical College of Wisconsin Health Network.
Because of this, it is important to keep up with your nutritional intake before and after your activity.
The last week of January, the average high in Selinsgrove was 26.3 degrees Fahrenheit and the average low was 13 degrees Fahrenheit. With both temperatures dropping below freezing, it is important to stay on top of your nutrition intake to make sure your muscles can function at peak performance.
The cold weather will make your body fatigue faster without adequate fuel and can slow down your body’s chemical properties, including the nervous system’s ability to generate muscle contraction. So, it is also important to eat after exercise to help with muscle repair.
Dehydration is always a risk when exercising, but most people do not know that it is even more dangerous in the cold.
When you are cold you will be dehydrated but not thirsty because the cold diminishes thirst by up to 40%. This is a problem because without the sensation of being thirsty, the chance of severe dehydration increases and could become fatal.
When your body is exposed to the cold, your blood vessels constrict to limit blood flow to hands and feet, sending blood to your core to keep you warm. But this constriction of blood vessels also leads to a decrease in a fluid regulating hormone called arginine vasopressin (AVP) which leads to a decrease in thirst.
Whether in the cold or heat, every hour of physical activity needs 16 ounces of water.
Sweat, just like during the summer, is a factor that can lead to dehydration, but in the winter, sweat is less noticeable under winter layers.
So, it is important that you monitor your hydration when exercising in the Selinsgrove cold.