Acclimating Your Workout and Diet for Cooler Temperatures
by Melinda Burris

I’m sure you’ve noticed the telltale signs of the coming of the cooler seasons with the slight nip that can be felt in the air in the early mornings and as evening descends. Just as the seasons inevitably change, so do the fueling and hydration needs of your body, particularly if you prefer to train outdoors or compete in a sport that plays in the open air, despite chilly temperatures.

Your Body Depends on Proper Nutrition for Fuel and Warmth!

Experts emphasize the need to maintain a year-round healthy nutritious food intake, dividing your meals into pre-, during, and post-workout fueling and hydration sessions to maintain peak performance, manage your post-workout recovery, and aid in injury prevention.¹ Exercising in cooler temperatures does bring new considerations, particularly if you workout for an hour or longer; you must remember to eat appropriately to give your body the resources it needs for energy and to keep your body warm. Failure to do so will make your body work harder and impact your ability to meet your training goals, as you may end up fatigued rather than rejuvenated at the end of your training session.²

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The good news is you can easily avoid over-taxing your body by remembering to refuel your body’s carbohydrate stores by taking in 30-60 grams of carbs per 30-45 minutes of exercise.²

When your body is exposed to cold temperatures, naturally your body temperature lowers as well. This can make you feel hungry as the body searches for fuel to keep itself warm. Remember to eat regularly in winter so your body has the glycol stores it needs, and you remain satiated.² This is vital because if your mind and body are focused on feelings of hunger rather than on properly executing your planned workout, it can easily cause you to slow your pace or worse yet, cut your workout short.²

You know that warm, satisfied feeling you experience after you have a satisfying meal and your body is well-fed and nourished? There’s a scientific name for that—thermogenesis. This process keeps your body warm and in proper shape to focus on your exercise goals without the body being preoccupied with finding the resources to charge your workout and keep itself warm.² It comes down to this, if you expect to get the most out of your training time and have your body respond as you would like it to, you must give it adequate resources to work for you!

Remember: You Still Need to Maintain Proper Hydration!

It can be easy to overlook the need to keep our bodies properly hydrated during cooler months.¹ Experts point out that this neglect is tied to the fact that the brain is less able to detect and communicate thirst to the body in cooler temperatures. It is hypothesized this could be because less sodium is lost when working out in the cold compared to working out in high-heat environments. Proper hydration is still key to good health and a good workout, so athletes must bear this in mind and add specific times for water breaks periodically during their training sessions to maintain good hydration.²

Training experts recommend that you consume three cups of fluid for every pound lost through sweating during exercise. Adhering to this rule has been shown to reduce post-workout soreness and maximize recovery times.¹ Do not consume the water or beverage you choose to replace the fluid lost all at once; instead, it is best to drink in increments of approximately half a cup for every 15 minutes spent actively exercising.  Take advantage of modern technology and set your Smartwatch or Smartphone to alert you every 15 minutes when it is time to replenish your fluid levels again.²

Eating Warm Foods and Drinking Hot Beverages After an Outdoor Workout in Cold Temperatures Speeds the Recovery Process

After a solid workout outdoors in cool temperatures, get your recovery underway by refueling and rehydrating by imbibing hot carbs. Choose items that combine good carbs and protein to replace your glycogen stores.

By selecting warm options such as soups, hot oatmeal, or beverages such as hot chocolate and cider, you can get the nutritional resources you need while stimulating thermogenesis to warm your body back up, all things that will help your body recover from your exertions easier and faster.

Change up Your Nutritional Plan to Include Seasonal Fruits and Vegetables

Remember to include at least five servings of fruit and vegetables in your daily meal plan. Be sure to include different types so you won’t get bored and so you enjoy the benefits of fruits and vegetables from the many classifications or families available, so you have a truly well-rounded diet. A good rule of thumb is that a serving size is about the size of a baseball.³

One good example of a fall/winter fruit that is associated with numerous health benefits is the apple:

• Apples are high in fiber, which helps fight inflammation and promotes a strong immune system. Studies suggest apples help fight off bacteria and viruses due to the high concentration of Vitamin C they contain.⁴
• Apples contain phytochemicals, which are natural antioxidants that form a protective barrier around the cells of the body, providing a defense against the harm free radicals can cause. Apples are also an excellent source of flavonoids, antioxidant compounds found in many plant-based foods known to provide several medicinal benefits, including acting as an antioxidant and having anti-viral, anti-inflammatory, and anticancer properties that help in maintaining good health.⁴
• Scientific research suggests a link between eating more fruits and vegetables and improved psychological well-being. A diet rich in fruits and vegetables (five servings per day) has been shown to have a positive impact on anxiety and mood changes.⁴
• Research into neurologic diseases including Alzheimer’s has found that reducing oxidative stress in the brain is an essential component to preventing the onset of these debilitating diseases. A recent study conducted in 2020 concluded that individuals whose diet included the regular consumption of foods rich in flavonoids (such as apples) were between 2-4 times less prone to develop Alzheimer’s. Researchers suggest more investigation is needed to determine precisely how flavonoids positively affect the brain’s neurons.⁴
• One uncooked, unpeeled medium-sized apple provides a low-calorie, hydrating snack with lots of fiber and good carbs the body needs to maintain good physical, mental, and possibly cognitive health.⁴ It seems there is a good reason for the old saying, an apple a day, keeps the doctor away!
• Apple Nutrition Facts:

Calories: 94.6

Water: 156 grams

Protein: 0.43 grams

Carbs: 25.1 grams

Sugar: 18.9 grams

Fiber: 4.37 grams

Fat: 0.3 grams

If apples aren’t your thing or you are simply looking for other fresh, seasonal fruits and vegetables to incorporate into your nutrition plan for fall/winter, consider all the varieties of winter squash, beets and sweet potatoes, cranberries, pears, papayas, and blackberries.

References:

1. Bailey, E. (2024). Winter Sports and Cold Weather Nutrition.
2. Kadey, M. (26 December 2022). Training Outside in the Winter? Be Sure to Fuel Correctly.
3. (4 March 2019). Eating for Peak Athletic Performance.
4. Milbrun Team. (15 May 2024). 10 Amazing Health Benefits of Apples.

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