3 Crucial Winter Hydration Tips To Keep You Healthy

Dehydration can occur no matter the temperature and Race Pace Jess breaks down the most important steps to get enough water in winter.


There is such a huge focus on staying hydrated in the warm months that we can easily forget that we need to stay hydrated throughout all seasons. Dehydration can occur no matter what the temperature is outside.

A small amount of dehydration will not have a negative impact on your performance but if you sway too far and become overly dehydrated or overly hydrated you may see a decline in performance as well as experience serious medical conditions. Impaired performance begins when you’ve lost around 3 percent of your body weight from sweat. Learn how to calculate your sweat rate here.

In the winter, we may not experience thirst sensations the same way we do in summer. This does not mean we are not dehydrated. Finding a way to meet our hydration needs during cold weather runs is important.

Make The Commitment

Hydrating mid-run may be inconvenient in the winter, but it shouldn’t keep us from doing what our body needs. Commit to finding a way to hydrate during winter runs that are 45 minutes or longer.

If you hydrate well throughout the day and are doing an easy workout, you may not need any water during runs shorter than 45 minutes. If you’re running for longer than 45 minutes or are doing hard efforts that cause you to sweat more, you can benefit from hydrating mid-workout.

When And How Much To Drink For Winter Hydration

  • 30 Minutes Before Your Run: Drink 8-16 ounces of water.
  • During Your Run: Try to consume 16 ounces of water for every hour you are running.
  • After Your Run: Drink water until your urine is pale.
  • Daily: Drink enough water to keep hydrated and urine pale.

Make A Plan

Now that you know how much to drink and when, make a plan to stay hydrated before you head out the door for your long run.