Hydration is often associated with hot summer days, but staying hydrated is just as important in winter—even though thirst levels and sweat production feel different. Here’s why you should adjust your hydration strategy during the colder months.

Hydration in Winter: Why It’s Essential

In cold weather, the sensation of thirst is reduced, making it easier to forget to drink. However, your body still loses fluids, salts, and minerals through sweat, especially during intense physical activities like running or cross-country skiing.

💡 Key tip: Don’t rely solely on thirst to determine when to drink.

How to Stay Hydrated in Cold Weather

✔️ Drink regularly – Even if you don’t feel thirsty, schedule hydration breaks.
✔️ Adapt fluid intake to the intensity of your activity—even if you don’t notice sweat.

Challenges of Hydration in Cold Weather

❄️ Freezing Water Bottles & Hydration Systems
In extremely low temperatures, water bottles and hydration packs can freeze, making drinking difficult.

🚫 Avoiding Hydration Breaks Due to Cold
Stopping to drink can make you feel colder, leading some athletes to skip hydration breaks altogether.

Hydration Tips for Freezing Conditions

✔️ Opt for warm or lukewarm drinks – Helps maintain body temperature.
✔️ Use insulated bottles – Prevents liquids from freezing.
✔️ Plan hydration breaks – Incorporate them into your activity routine.

What to Drink in Winter?

Even in cold temperatures, it’s important to bring fluids when exercising outdoors.

💡 Sweat loss still happens—even if you don’t notice it. In activities like skiing or snowshoe running, significant amounts of water can be lost without you realizing it.

Hydration Strategies Based on Activity Duration

⏳ For efforts under 1 hour:
💧 Water is sufficient, but if you prefer a flavored option, you can add a small amount of Krono Lytes for extra electrolytes and carbohydrates.

⏳ For efforts longer than 1.5 hours:
⚡ Krono Lytes (electrolyte + carbohydrate mix) is ideal for:
✔️ Replenishing glycogen stores
✔️ Replacing lost electrolytes
✔️ Maintaining energy levels

💡 Increase electrolyte concentration in winter:
Since people tend to drink less during winter workouts, it can be beneficial to increase the concentration of electrolytes in your bottle by diluting your drink less.

Common Winter Hydration Issues & Solutions

1. Difficulty Drinking While Wearing Gloves/Mittens

👉 Plan hydration breaks and remove gloves briefly to drink.

2. Water Bottles Freezing

✔️ Fat biking & Trail Running:

• Instead of using a frame-mounted water bottle, wear a hydration vest under your jacket.
• This keeps liquids warm from body heat and protected from the wind.

✔️ Hiking & Ski Touring:

• Carry two bottles in your backpack:
  • One with lukewarm water & Krono Lytes
  • One thermos with hot tea or coffee for warm, enjoyable breaks.

Winter Hydration: A Must for Peak Performance

❄️ Hydration is often overlooked in winter, but it’s just as essential as in summer.
💪 Your body needs water all year round!

For optimal recovery, don’t forget to include protein bars—a valuable post-workout ally.

At Krono Nutrition, we’re committed to offering real, good, and natural products to fuel your performance.

🚀 Explore our full range and take your training to the next level!