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RUNNING IN WINTER: BREATHING AND HYDRATION

28/01/2022

New year, new life. 2022 is officially fully underway and the New Year festivities are now a distant memory.

It is therefore time to get back into good habits (maybe you’ve never got out of them!) and start training again. And what better way to get active again than to go running, even better if outdoors?

We talked about running in winter and on snow in this article, giving some useful advice. Aspects to which particular attention should be paid are breathing and hydration.

Although the cold winter weather, unlike the torrid heat of summer, suggests less effort is expended and less fluid loss and so a lower risk of dehydration, it is natural and normal even in winter to lose fluids when running, through perspiration but also through breathing.

When exhaling, we lose water in the form of water vapour and this dispersion increases in colder weather and when the air flow becomes faster because of the physical activity.

It is therefore good practice to keep the body well hydrated at all times. It is recommended to drink small quantities of water frequently to avoid making your stomach heavy while ensuring you take in the right amount of water. The general rule is to take in around 1 millilitre of water for each calorie burnt during exercise.

So, fill your water bottles, wear breathable and thermoregulating clothing and get ready to embark on a new season of outdoor running!

Source: verival.it; correre.it

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