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Prevention Strategies

Hydration

Don't let the cold weather fool you! While it may be easier to think about hydration in the summer, remember that it is just as important in the wintertime, especially while skiing or snowboarding. When exercising at high altitudes in cold weather, staying hydrated helps you have a healthy outdoor experience! Hydration decreases fatigue, increases metabolism, enhances sport performance, and helps control hunger.

Tips for staying hydrated:

  • Drink a 6-8 ounce glass of water every hour throughout the day. Carry a water bottle with you or strap on a hydration pack. Remind yourself to drink water during your breaks.
  • Check your urine color - if you are drinking enough water, your urine will be clear or pale yellow. If your urine is a dark color, it is a sign that you are not hydrating enough.
  • Avoid alcohol and caffeine.

Signs of dehydration include extreme thirst, tiredness, lightheadedness, and abdominal or muscle cramping. If you experience these symptoms, move to a shaded area and drink water, tea, or broth. Seek medical attention if necessary.1

1: Princeton University