Sorry for the late post, Aggressivefatloss.com Lovers,
It’s been a long couple days. I’m actually on the Big Island in Hawaii right now filming some content with some macadamia nut farmers (and also some coffee farmers). It’s not a bad place to be getting some work done, but it got me thinking.
I’m drinking probably three gallons of water per day between my workouts, sweating in the humidity here, and then also being low-carb-ketogenic right now.
Then I think about where I spend the majority of my time (near Tahoe in the Sierra Nevadas) where it’s been pretty nippy… and I don’t hydrate nearly as much when I am there.
It got my thinking that, wait a minute, when it’s cold, you should almost hydrate MORE. Turns out there is a bunch of research on this.
There was a study published in Medicine and Science in Sports and Exercise that demonstrated that athletes (jn this case, fencers),when either euhydrated or hypohydrated, cold exposure attenuated thirst by up to 40% at rest and during moderate-intensity exercise.
This means that no matter the state of hydration, being in a colder climate made it so you simply were not thirsty.
Given much of our water intake (as much as we don’t like to admit) is driven by our desire to drink, this is pretty sketchy for most of us in the winter months.
But it’s not just about intake, there is a lot MORE in the way of how much we become dehydrated in the colder weather.
The most significant factors are cold-induced diuresis, respiratory water losses, cold-weather clothing, metabolic cost of movement, and reduced fluid intake (which we already covered).
Since people usually like a quick solution, one of the first things I do suggest is to add salt to your coffee in the morning. It actually cuts the bitterness anyway and tastes kind of good, but it’s a nice way to add some hydration effect to your morning routine.
Secondly, if you’re working out in the cold, you likely won’t drink as much, so add some electrolytes to your water that are more sodium focused.
This will get you 8 packets of LMNT free, just pay a few bucks for shipping. Definitely recommend you try it, even if you’re not in cold weather.
This is what happens when you’re working out in the colder weather, it’s called COLD DIURESIS:
Cold diuresis is the body’s way of preserving heat when it feels that you may be in danger of hypothermia.
When your body begins to react to a drop in temperature, it starts to constrict your blood vessels to reduce blood flow to the skin and keep the warmth around your internal organs.
But here’s what happens as a result.
Your body constricts the blood vessels in your arms and legs (peripheral vasoconstriction), resulting in greater blood volume in the core.
Overall, this leads to higher blood pressure (This causes an increase in blood pressure because there is now the same amount of blood in your body being pumped through a smaller amount of space).
In response to this increase in pressure, the kidneys begin to filter out excess fluid in the blood to reduce the blood’s volume, and therefore the pressure.
What happens when you filter out excess fluid…. you pee more… you lose more… and you get dehydrated.
Candidly, you lose a lot of minerals when you pee too. So guess, what, the vicious circle begins and you now don’t retain as much water either because you have less sodium.
Simple fix…. More sodium (insert my favorite electrolytes LMNT here once again –
I suppose this just intrigues me that this happens. I am always preaching hydration, yet I have probably been dehydrated much of this time living in a cooler climate during winter time.
It took me coming to a beautiful (and warm) place to realize that I felt so much better even though I THOUGHT I was less hydrated. But the fact is that I am drinking WAY more water and WAY more electrolytes. In fact, here I am probably taking in about 6,000mg of sodium per day!!
Granted, I am very active and also low carb which makes my demand for sodium even more.
I hope that this simple email helps save you a lot of pain and headache (literally). Even if you don’t implement using LMNT, I just want you to simply add more salt so you feel better!
Stay warm 🙂
Aggressivefatloss.com
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