Drink enough in the winter during outdoor sports

Even at cooler temperatures outdoor athletes should drink enough

14/11/2014

Who in the autumn and winter despite the cooler temperatures in the fresh air sports, should pay a lot. So it is advisable to drink enough during outdoor sports. This also applies if you sweat less than in summer. The body needs the same amount of fluid as at higher temperatures, explains Professor Ingo Froböse of the German Sport University Cologne in conversation with „suedostschweiz.ch“.

Drink enough during outdoor sports, wear suitable running shoes and clothing according to the onion principle
Adults should drink at least 1.3 to 1.5 liters of water a day. For athletes apply significantly higher amounts. In addition to the hydration, outdoor athletes should pay attention to the right clothing in autumn and winter. Froböse recommends the onion principle: several layers of breathable sportswear on top of each other. If you shiver a little when starting to run, that is exactly right, because the body quickly comes to operating temperature through the movement. In this way, according to the sports expert, the body can not overheat. When it comes to shoes, runners should look for a deep-treaded sole so they can move safely even on muddy surfaces.

In addition, it makes sense to pay attention to an appropriate intensity of training. The sports expert advises to choose the pace so that you can inhale and exhale through the nose without any problems. In this way, the nasal mucous membranes would be moistened and at the same time the bronchi would not be stressed. After training in the cold air, Qutdoor athletes should go straight into the heat. A hot shower and dry clothes protect Froböse from colds.

Outdoor sports against the winter blues
On its website, the sports expert recommends outdoor sports such as cycling and running, especially in winter, as they help against the wintry mood. Long-lasting movement leads to the formation of happiness hormones such as serotonin and endorphin in the midbrain. These hormones would dock to certain receptors that transmit the stimulus to the nervous system. Already during the training, the athlete feels this stimulation as an inner well-being and pain relief. (Ag)

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