While we often think about hydration during the summer when we’re hot and thirsty, it’s easy to get dehydrated in winter, especially when you’re skiing at altitude. Staying hydrated will help you 1) feel better and ski stronger, 2) stay warmer and be more resilient in cold weather, and 3) avoid altitude sickness. Stay hydrated to ski your best. It’s that simple.
Hydration 101
Any time of year, it is important to drink plenty of water every day. Children should drink daily cups of water equal to their age, up to age 8. Above age 8, 64 ounces is a good daily intake number for everyone.
Why so much water? Because fluids regulate body temperature, move oxygen and nutrients through the body and allow us to function properly at a cellular level. Drinking enough fluids when you are under exertion reduces the risk of illness, improves performance, and reduces fatigue.
What is Dehydration?
Dehydration is the loss of body water, primarily through sweating. Do we sweat when we ski? Yes! Especially if we’re skating on a nordic track or ripping through moguls (not to mention skinning up a mountain). We also lose water when we don’t replenish liquids throughout the day.
When we lose body water, our hearts work harder and our ability to regulate body temperature is decreased. The human body is approximately 60% water. If we lose 2% of our body weight during exercise, our performance can be impaired by up to 20%. The goal: Stay at 95-100% hydration all the time.
The Benefits of Water
Water is the easiest and cheapest drink around. If you’re exercising for less than 90 minutes, mixing in a little salt can be beneficial. For training or competition that lasts longer than 90 minutes or is high-intensity, be sure to take on carbohydrates and electrolytes.
Pro Tip: By the time you feel thirsty, you’re too thirsty. And since staying hydrated is an especially important part of avoiding altitude sickness, plan ahead to make it easy for you and your kids to drink water throughout the ski day.
Pro Tip: Symptoms of altitude sickness include headache, nausea, and shortness of breath. If you feel any of these, take it easy, drink water, rest, and if you’re not feeling better or your symptoms are severe, go to a clinic.
How to Stay Hydrated to Ski Your Best
When you’re at a resort, look for water bottle fillers and reusable plastic cups near drinking fountains or in the cafeteria. Plan to drink at least a cup of water every time you go into the lodge. Other beverages, minus alcohol, work too. But water is the most economical unless you have to purchase it.
Because we don’t want to go in the lodge frequently, we try to carry water when skiing, just as we carry snacks. Carrying water means that you can drink anytime you’re thirsty, anywhere on the mountain. It also means you don’t have pay for water or waste single-use plastic cups and containers.
Options for Carrying Water When Skiing
- Carry water bottles. Carry a small, reusable water bottle when you ski and snowboard. Ideally, each person in your family should have their own, so that no one shares germs. Drink them on the chairlift and refill them when you go into the lodge. I like collapsible bottles because they take up less space as you drink.
- Backpack. I used to carry a hydration backpack, and the ones specifically designed for snowsports are lightweight and insulated to prevent the tube from freezing. The downside? Backpacks are awkward on lifts and I find that even a small one impacts my balance and posture.
- Chest packs. This is something I am trying for the first time this year. A skiing chest pack is a small pack that you carry in front of you, either under your jacket or on top of it. I like the under the jacket option on really cold days because your body heat will keep the water from freezing. These small packs usually have additional pockets for your phone, snacks, and so on.
The RaveRunner X/RIG Chest Pack
I just got this skiing chest pack (which can also be a running chest pack, hiking chest pack, and so on) and haven’t totally put it through its on-mountain, deep-freeze weather paces yet. However, my first impressions are positive.
- The RaveRunner X/RIG skiing chest pack fits well – once I got the fit adjusted. It’s key to size it and adjust it at home before you hit the mountain. Once the pack is on, it’s hard to adjust the straps. It should fit snuggly on your chest, not your stomach, and it shouldn’t bounce.
- Don’t fill up the bottle the whole way. The bottle fits into the front pocket best when it’s not quite full. This also makes it more comfortable and less bulky.
- When you want to wash the chest pack , you can detach the straps so that they don’t get tangled or damaged.
- As mentioned above, a skiing chest pack doesn’t interfere with riding the lift or impact your posture and center of gravity. That’s the biggest advantage in my opinion.
I’ve also tried the RaveRunner X/RIG chest pack hiking and running, and the advantages are similar: comfort, convenience to water and phone, and nothing bouncing on my back.
You can check out all RaveRunner products here.
Drink up!
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