When the weather is icy cold it is easier to become dehydrated than you might realise.

Increased sweating as a result of wrapping up warm for runs, working in a warm office all day, living in a house with central heating, and even sitting in your car with the heater on full blast may all combine to dehydrate you more than a summer’s day.

The adverse effects of dehydration may include higher than normal resting and active heart rate, slower recovery than usual from training, tired muscles, cramps and pulls, sore-throats, headaches and migraines, and a less effective immune system – meaning you seem to catch every virus going.

Long runs in extra layers in winter are a specific danger for short term dehydration from sweating and you should consider your hydration requirements as if it was the same run on a hot summer’s day including additional electrolytes. Don’t overdo it or take risks with your health but if you frequently suffer the symptoms above take a closer look at your fluid intake.

All content in this article copyright of High Performance Runner 2019