Temperatures my be dropping, but that doesn’t mean your nutritional and hydration needs are changing significantly.
Cold weather does make it harder to hydrate and fuel since it’s harder to access your snacks when you’re wearing heavy gloves and need to stash your snacks in inner pockets to avoid them freezing. But it’s so important to make sure your rides are fueled, even if it is chilly out. Here, we’re sharing a few simple ways to keep the fuel and hydration coming, even as temps drop.
Yes, you need calories—and water!
Cycling in cold weather burns calories as efficiently as cycling in the heat does—and if you’re shivering, you may even be burning more, according to researchers. That means you do still need the 60 to 90 grams of carbohydrates per hour that’s recommended to fuel endurance exercise. And you definitely need to hydrate: You are still losing some water to sweat, thanks to all of those layers you’re wearing, and your body actually needs the water in order to use the carbohydrates that you’re taking in. Just gulping down gels with no water is a bad idea: Those carbohydrates will sit in your stomach rather than moving to the muscles that need the glycogen if there’s no water in your gut!
Swap to insulated bottles
Frozen water bottles make hydrating difficult, so swap your standard plastic water bottles for ones that have insulation. A bottle like Bivo’s stainless steel insulated water bottle with a rubber cap makes it easier to avoid a frozen slushie the next time you take a sip, but many water bottle companies make insulated versions of their regular bottle. If you’re using a hydration pack, look for an insulated bladder, and consider wearing the pack under your jacket rather than on the outside of it.
Start with warm liquids
Make it harder for your water to freeze by starting with warm water or sports drink. Don’t boil your water, since that can deform a plastic water bottle, but do turn your tap to hot on days where it’s freezing outside. Starting with warm water means it will take longer for your water to freeze (or to get so cold that it’s unpleasant to drink), and your first few sips will help warm you up as you start to pedal.
Choose some seasonal treats
You may not want to snack on gingerbread cookies on the bike—though if you do, we fully respect that (and they’re a great source of quick carbohydrates!). But you may find that as the seasons change, you’re craving something less summer-y in your sports drink or gel.
If you’ve been using primarily tropical flavors, lean into something like a black cherry or even an apple flavored isotonic gel from Enervit for a bit of a fall feel. Or Enervit’s brownie bar is the perfect treat for those cold rides where a lemon gel seems too summery. You can even swap out some of your gels for Halloween candy if the kids had a banner year of trick-or-treating! The mini-size Snickers bars are great for long ride treats.
Move snacks to inner pockets
If temps are starting to hover around freezing, your bars, gels and gummies may start to harden as they get cold, making them difficult to consume. If you’ve been using a bento box on your top tube or storing snacks in outside pockets, now is the time to use your jersey pockets under your jacket or vest to keep snacks at a tasty, edible temperature.
Set reminders on your phone or computer
As it gets chillier, you may notice that you’re not as thirsty, or even as hungry. But you still need the hydration and the calories, so if you know your appetite diminishes in the colder temperatures, set a reminder to buzz on your phone (the Interval Timer app is inexpensive and easy to use) or set reminders on your cycling computer itself so you get a buzz every 10 or 15 minutes telling you to eat or drink.
Add bonus coffee stops to your route
Espresso stops don’t have to be exclusively done on inGamba trips! In cold weather, plan to stop more often to refill your bottles with warmer water and to pause for a warm drink. You can opt to drink inside, or order something like a chai latte that can be put in a stainless steel water bottle and taken to go! Bakery snacks are also a good ride motivator on those dark, damp, cold days of late fall: It’s much easier to get to mile 40 when you know there’s a brownie and an affagato waiting for you!
Warm up your recovery drink
Rather than an icy recovery shake made with Enervit’s Cocoa Whey Protein, try blending it into hot water or milk for a tasty hot chocolate rather than a frozen beverage. (It’s your call if you add marshmallows—they will add the simple carbohydrates you need!)
Check out thefeed.com for an extensive selection of Enervit’s legendary performance products, including their groundbreaking new C2:1 Pro range.
