Why Cold Hydration Matters When Working Out - By Cailtlin Boyle*
Monday, August 15, 2011
When it comes to athletic performance, cold hydration matters. We all know that it’s important to drink water before, during, and after exercise, but I was especially surprised to read a new study that revealed drinking cold water (40° F) actually makes you stronger and faster. A recent pilot study commissioned by Thermos showed that drinking cold water, as opposed to room temperature water (72-74° F), reduces heat-related stress on your body and thereby improves performance.
As a fanatical runner and triathlete, I know that heat is a killer – on a hot day, my pace drops, my legs feel like lead, and I just cannot muster up the energy to perform. I never realized that drinking cold water could actually help combat the impact of heat related stress. The study also compared changes in core temperature after 30 minutes of exercise while drinking both cold and room temperature water – drinking cold water kept participants’ core body temperature cooler and participants could bench press more reps before becoming fatigued and had longer broad jumps. Amazing!
I began using Thermos Brand products about a year ago, and every time my Thermos hydration bottle is dirty and I’m forced to use a regular old sports bottle, I’m so disappointed! In my everyday life, my Thermos hydration bottles are super convenient because they keep my water cold, even when I accidentally leave my bottle in the hot car for hours on end. I also love how I can trust that they won’t leak all over my purse; I would never risk putting a normal water bottle in my bag next to my camera and cell phone.
I was thrilled to try out the new Under Armor insulated hydration bottles by Thermos because now I can use my favorite water bottles during workouts, too! The new line of bottles is ergonomically designed and features a push-button lid, which makes it incredibly easy to carry and drink from while I run. I also love bringing my Under Armour bottle to the swimming pool because of the lid; it keeps the mouthpiece covered and free of germs. After swimming a few hard laps, I’ll reach onto the pool deck and grab my bottle for a few big gulps of refreshingly cold water. Thanks to the double-wall vacuum insulation, my water stays cold through 1,000 meters and a 3-mile run back home. Trust me – normal hydration bottles just cannot compare!
What type of water bottle you own seems like such a small thing, but it’s really not – hydration is so important, and for athletes, cold hydration is paramount. Drink (cold water) for your health!
Caitlin Boyle (@CaitlinHTP), is the blogger behind Healthy Tipping Point., a daily food and fitness blog, which chronicles how Caitlin balances her busy lifestyle with healthy eating and exercise. Caitlin also started Operation Beautiful was inspired to post a note that simply read “You Are Beautiful!” in a public restroom.
* “I am a blogger that has been selected by Thermos L.L.C. to join the Cold Hydration Program. I have been compensated for my time commitment to the program as a blogger, for my blog and video posts. I have also received a variety of Thermos brand products that you may see me using throughout the program, however, I am compensated for the evaluation and not the results. My opinions are entirely my own and I have not been paid to publish positive comments.”
IMPROVE ATHLETIC PERFORMANCE WITH COLD WATER HYDRATION
Friday, August 12, 2011
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FOR HOT WEATHER WORKOUTS
THE COLD HARD FACTS
When exercising outdoors during hot and humid conditions, staying hydrated is essential. If your event or training lasts longer than an hour, you are in a hot or humid environment, or your exercise intensity is above a 7 on a scale of 1-10, (1 being extremely easy and 10 being near exhaustion) then you should follow these guidelines to help maintain energy levels, decrease potential for heat stroke or exhaustion, and improve your workout sessions:
• Choose cold (40°F) fluids, which can potentially help improve your training session by keeping your core temperature down. Drink 16-32 oz of a cold sports drink or cold water per hour when working out in extreme conditions and longer training sessions.
• During training sessions, it is recommended to consume 4-6 big sips or 7-10oz of cold water every 10-15 minutes during a training session of 1 hour or less.
• Throughout the day, try to drink ½ oz to 1oz of fluid per pound of your body weight per day.
HOT WEATHER WORKOUT HYDRATION REMINDERS
• Heat stress and an increasing body temperature can impair mental clarity
• Fluid replacement with cold water, before and during prolonged exercise in the heat, has been shown to be effective in reducing the elevation of core temperature and possibly extending endurance capacity*
• Cold hydration has the potential to increase strength and power output, improving training results*
• Maintain your hydration status both during and after your training session to prevent fatigue throughout the day (instead of reaching for a mid-afternoon soda or coffee)
In the hydration bottle category, only Genuine Thermos® Brand insulated products featuring exclusive Thermos® stainless steel vacuum insulation technology keep beverages cold for 12-24 hours. The new Under Armour® bottles from Thermos are designed to improve your performance and make your active life less complicated. Visit Thermos.com for more information.
* Phillips AC, Lafata DL, Sims ST. “The effect of cold hydration during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. A Pilot Study, commissioned by Thermos LLC.”
IMPROVE ATHLETIC PERFORMANCE WITH COLD WATER HYDRATION
Friday, August 12, 2011
Download as PDF
FOR GYM WORKOUTS
THE COLD HARD FACTS
New research* shows consuming cold water (40°F) every 10-15 minutes during a training session of an hour or less can potentially help to increase power output, improving performance. Here’s how to incorporate the power of cold hydration into your workout:
• During training sessions, it is recommended to consume 4-6 big sips or 7-10 oz. of cold water every 10-15 minutes during a training session of 1 hour or less.
• Throughout the day, try to drink ½ oz to 1oz of fluid per pound of your body weight per day.
REASONS FOR COLD WATER HYDRATION
Just a 2% decrease in your body weight through sweat loss can lead to a 25% decrease in performance! Staying hydrated with cold water is key to:
• Potentially increasing strength and power output, improving training results*
• Training performance for any fitness goals (i.e. weight loss, weight gain, leanness)
• Increasing energy levels and preventing fatigue throughout the day
In the hydration bottle category, only Genuine Thermos® Brand insulated products featuring exclusive Thermos® stainless steel vacuum insulation technology keep beverages cold for 12-24 hours. The new Under Armour® bottles from Thermos are designed to improve your performance and make your active life less complicated. Visit Thermos.com for more information.
* Phillips AC, Lafata DL, Sims ST. “The effect of cold hydration during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. A Pilot Study, commissioned by Thermos LLC.”
COLD WATER COOLS BEST IN HOT WEATHER by Joanne Larsen MS RD LD*
Thursday, August 12, 2010
This has been a hot, hot summer in most of the U.S. making it hard to stay cool and hydrated. Whether you are playing sports, walking, biking, gardening or enjoying water activities, you need to drink cold water especially when you sweat.
If you drink cold water before activities, it can result in a 10% improvement in performance and reduce fatigue or heat stroke in hot, humid conditions. Drink water to keep body temperature normal and prevent over-heating. If your body temperature goes up, it can impair heart function. The best beverage to keep cool with is cold water - 40 to 50° F water. Thermos® brand water bottles use a stainless steel vacuum insulated container with an airless space between the outside and inside walls keeping cold inside, a green alternative to disposable plastic water bottles that can heat up fast.
Nobody likes sweating right? In comparing lukewarm water to cold water, cold water helps cool skin temperature and lower heart rate, which causes less sweating in hot, humid weather. People are also more likely to drink cold water, which helps cool the blood and body by reducing body temperature.
Hydration is important for all, though specific ages and sexes may have slightly different needs. Women tend to drink more water than men during activities so men should drink more water during activities to stay hydrated. Older adults are more likely to drink water during exercise in hot weather and stay hydrated when they drink cold beverages. Teens at summer sports camps need special efforts to stay hydrated, but not by drinking sports or energy drinks.
Be mindful not only of the temperature, but what you’re drinking. Avoid beverages with caffeine or alcohol both of which will cause you to lose more water. Low sugar content flavored beverages can encourage you to consume more fluids, and sodium helps you retain water. Electrolyte beverages are helpful for competitive athletes who compete at intense exercise lasting more than 1 hour. Everyone else should drink cold water.
Good hydration habits to keep cool are:
1. Drink cold water every hour during hot weather. Drink enough to replace sweat loss, which you can gauge by keeping your urine almost colorless. You should feel the need to urinate every couple hours.
2. If you want flavored water, dilute real fruit juice with three times as much water i.e. 1 cup fruit juice to 3 cups cold water.
3. Offer infants and children cold water every time you drink water.
4. Camp coaches should remind kids at camp to drink water even in mild temperatures 5. Older adults with memory loss may not remember to drink water so care givers should offer water every hour in hot, humid weather.
6. Keep your water cold and protect the environment by using insulated, re-usable water bottles.
*Article commissioned by Thermos L.L.C.