When it’s cold out, hydration might not be top of mind, but it’s just as important in winter as it is during the hot summer months. In winter, golfers and those training in the gym can face hidden dehydration challenges that affect performance and recovery.
- Dry Winter Air and Dehydration
Cold air is often dry air. When we breathe it in, our bodies lose moisture faster than we realize. Indoor heating further dries out the air, increasing the risk of dehydration. This means even if you’re not sweating buckets, your body is losing water as you breathe and move.
- Performance and Recovery Impacts
Staying hydrated is essential for both on-course performance and strength training. Dehydration, even in small amounts, can lead to muscle fatigue, hinder coordination, and slow reaction times—all critical elements in the gym and on the course. Post-exercise, hydration plays a key role in aiding muscle repair, and reducing soreness, which keeps you feeling fresher for your next session.
- Drink Before You’re Thirsty
In colder months, the body's thirst response is lower, meaning you won’t feel as thirsty even when you need water. Aim to drink water consistently throughout the day, rather than only when you feel thirsty. Set reminders, or try keeping a water bottle within reach to encourage sipping regularly.
- Adjust for Activity Level
The intensity of your gym workouts or long rounds on the course will increase your hydration needs. Generally, aim for half your body weight in ounces of water daily and increase intake by an additional 8-12 ounces per hour of exercise. Carrying a water bottle in your gym bag or golf cart is a simple way to keep hydration in check.
- Layering Leads to Fluid Loss
Wearing multiple layers to stay warm on the course can increase fluid loss. As your body works to regulate temperature, you may sweat more than you realize under those layers, even in cold weather. This hidden sweat loss can quickly add up, making it essential to stay on top of hydration throughout your day.
Drink Up!
Hydration isn’t just a summer task—it’s a year-round necessity. Staying hydrated during the winter will keep your body functioning optimally, supporting endurance, recovery, and performance whether you’re in the gym or on the green. So, drink up, golfers!
