Maintain your energy level on the slopes this winter
What to eat and drink on the slopes this winter to maintain your energy levels?
As the opening of ski resorts for the 2021-2022 season approaches, you will soon be able to reconnect with winter hikes, ski sessions or even hit the slopes on a snowboard. Whether you are a winter sports enthusiast or a beginner, your body is put to the test on the slopes, faced with the cold and altitude, your muscles are used throughout the day.
To avoid injuries, cramps and aches , it is therefore necessary to gain strength and maintain your energy level. In this article, we will explain the impact of altitude on metabolism and how to adapt your diet and hydration. to maintain your energy level on the slopes and thus enjoy the most beautiful vacation of the year, the winter vacation!
What is the impact of altitude and cold on metabolism?
At altitude, the atmospheric pressure is lower. This means that the air will be less dense than that at sea level. In other words, the amount of air inhaled in the mountains contains fewer oxygen molecules due to this drop in pressure. The amount of oxygen present in your body will therefore be reduced and this has an impact on your metabolism. The latter is increased, because the body will have to make more effort to obtain a sufficient quantity of oxygen: the respiratory rate and heart rate increase.
Thus, the body at rest increases its energy expenditure. To support this expenditure, it will use more carbohydrates via glycolysis. The body's glucose reserves will therefore be impacted. It should be noted that the body's preferential use of carbohydrates will be to the detriment of other sources of energy usually used by the body, such as fatty acids.
Paradoxically, altitude impacts the production of certain hormones. For example, it causes a drop in leptin levels, which is a hormone involved in the feeling of satiety. Leptin reduces the desire to eat and is said to be anorexigenic. For an altitude below 3000 meters, the body is able to acclimatize and the feeling of hunger returns to normal after a few days.
In addition to the altitude, the climate in the mountains is also harsher with air that is cold and dry. This has a greater impact on the level of hydration . The natural evaporation of water through the skin is more intense, explaining the cracking of thin skin such as lips and hands. Water loss also occurs during breathing. The body must humidify and warm the inspired air, which is colder and drier, requiring a greater transfer of water and the water necessary for this process will not be fully recovered by the mucous membranes, which therefore causes water loss.
Adapt your diet before, during and after skiing
Faced with all these changes to the body, it is therefore essential to adapt your diet and hydration accordingly, in order to have sufficient strength to enjoy sports days without getting injured.
First of all, it is essential not to start your day on an empty stomach, or on the contrary with a stomach that is too full because this will impact your effort, with the body having to ensure both digestion and physical exercise. The ideal is therefore to have a balanced breakfast such as a bowl of muesli accompanied by fruit and honey which will constitute a good intake of carbohydrates.
As mentioned above, at altitude, the body prefers carbohydrate consumption to provide energy. Its reserves will be depleted more quickly, especially since the cold environment requires a greater caloric intake because the body uses a significant amount of calories to maintain body temperature.
Refueling is therefore very important during your outings. During meals, favor foods rich in carbohydrates such as rice or pasta for example, accompanied by proteins (white meat, chickpeas, red beans) to allow your muscles to recover well after the effort.
Since the feeling of hunger is reduced, we advise you to spread out your food intake throughout the day. You can opt for consuming energy bars and drinks , dried fruits between meals, which will contribute very well to a sufficient caloric intake.
Hydration during exercise is also essential, especially since dehydration is increased by the cold and altitude. You have to be very vigilant, because the feeling of cold eclipses that of thirst despite the significant water losses. It is It is therefore essential to hydrate yourself sufficiently throughout the day, to avoid dehydration, electrolytic losses but also to improve your recovery. By drinking enough water you will avoid cramps and aches at the end of your days sports and will also reduce dryness and chapping of your skin. Here are some tips for maintaining hydration on the slopes:
- Take frequent breaks to drink 2 to 3 sips of water every 15 to 20 minutes.
- Take a thermos to drink hot drinks, in addition to participating in your rehydration , you will also be able to warm up and the hot drink will participate in an increase in temperature at the intestinal level which will maximize its absorption.
- You can also apply moisturizer and balms before and after your outing. They reduce the evaporation of water from the skin and will help prevent dehydration in areas where the skin is thin.
- Drink sports drinks to maximize your rehydration, have an intake of carbohydrates and electrolytes. With Hydratais tablets, you just need to dilute 2 tablets in 500mL of water to obtain an isotonic drink that will maximize your hydration while compensating for electrolyte losses.
- Make the taste of water more appealing to make you want to drink. Hydratis tablets will also be your asset to flavor water to your tastes thanks to 100% natural and fruity flavors.
By adapting your diet and hydration throughout your stay in the mountains thanks to our advice, you will ensure maximum enjoyment on the slopes and when hiking. A diet rich in carbohydrates and a sufficient level of hydration will provide your body with all the energy it needs to keep up with you during the effort and the cold, avoiding fatigue, cramps and aches. So before you leave, don't forget to slip a tube ofHydratis lozenge into your bag!
