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.

If you have a question or need additional advice, or you want to give me feedback on how this advice worked (or didn’t) work for you, please don’t hesitate to contact me

All content in this article copyright of High Performance Runner 2019