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Winter affects your hydration needs in more ways than you might think. The Journal of the International Society of Sports Nutrition looked at sailors across different climates & types of beverages. They found that drinking according to your thirst (also known as ad libitum) is less effective when trying to prevent a decrease in body mass and electrolytes (which can contribute to dehydration). It's important to have a hydration plan for your winter adventures. Drinking enough fluid throughout the day, prior to exercise, during exercise and after exercise can decrease your risk of dehydration. Here are my three favorite recipes to rehydrate after you snowshoe run, cross country ski, ice climb, fat tire bike or insert your favorite winter activity here.
1. Peanut Butter Chocolate Banana (or PB Choco Banana for short) Shake features Orgain Sport chocolate protein powder and is the perfect way to recover after a workout. I like to mix up my shake immediately after my workout so I can sip on it while I'm stretching. This allows me to consume a source of protein & carbohydrates within the 30 minute recovery window. This allows protein to aid in muscle & tissue recovery and the banana can replace carbohydrate stores in the body that were used during exercise.
2. Coffee-Horchata Recovery Drink features instant coffee from my favorite local coffee shop Velodrome. If you like a dark roast, I highly recommend the Night Rider. You can order online or use a similar instant coffee for this recipe. I recommend using a shaker bottle to mix up the Skratch Labs Horchata Sport Recovery Drink Mix with the oat milk before adding it to the instant coffee. If you don't have a shaker bottle, you can use any leak proof bottle with a lid. This is another great recipe to enjoy post-workout to help you recover so you're ready to head out the door for your next winter adventure.
3. Roasted Tomato-Basil Soup this recipe by Williams Sonoma has been a fan favorite since I completed my dietetic internship. I featured this recipe during my time in the cardiac rehabilitation unit and it continues to be a hit. This soup can be enjoyed year round but I particularly enjoy it in a mug served with a grilled cheese sandwich to dip (or not) and enjoy!
Which one of these winter hydration recipes did you try and enjoy? Would you like to learn more about what types of beverages are best to keep you hydrated before and during winter activities? Comment below or email us at dawn@restoreeasedietetics.com to let us know!