Diet and hydration
Diet and hydration
Eating a wide variety of fruit and vegetables is very important. As a general rule, the more colours you eat, the greater the variation in vitamins and minerals will be that you consume.
Try to have at least five servings of fruit and vegetables a day, which can include fresh fruit, smoothies, vegetable soups or frozen fruit. This will further support your immune system as colder weather sets in, helping you avoid the common colds that can cause you to miss your training rides.
Reduced sunlight hours and the additional layers of clothing we’re forced to wear in winter means that you’ll receive less UV exposure and, therefore, produce less Vitamin D. It has been long established that Vitamin D plays an important role in bone health as it aids calcium absorption, but in more recent years the impact on our wider health has been better understood, including the key part it plays with the immune system. The only foods that are naturally high in Vitamin D are cod liver oil and swordfish, with other fish such as tuna and salmon also containing some. Fortified foods such as breakfast cereals, milk and yogurts are also worth considering consuming during the winter months.
Hydration is still very important in winter. It’s tempting to layer up immediately as the dark nights come, but heavy winter jersey and rain jackets can actually increase your sweat rates if the weather is milder, causing you to lose vital fluids.
For low intensity rides in cool conditions and less than two hours long, you can usually get away with using only water in your bottles. However, even if you don’t need any additional carbohydrate, electrolytes are still key in maintaining hydration. Your body retains fluid better in the body if your drink contains sodium, so electrolyte sports drink tablets are a great option as most contain 30mg of sodium per 500ml serving.