One of the most overlooked aspects of fuelling in the winter months is fluid intake.

The concept of hydration is immediately associated with hot weather and is deemed less important in the winter months, as a consequence many athletes end up exercising in a dehydrated state.

This is in fact incorrect, especially as during the winter months we tend to layer up meaning sweat rates continue to be relatively high. Research has shown increased urine output and a blunted thirst response in the cold, with the latter helping to explain the reduced fluid intake and the conscious effort we have to make to drink.

Fluid intake is very much dependent on sweat rate and varies between individuals, however as a general recommendation consuming around 500-1000 ml of fluid per hour will promote hydration.

A carbohydrate and electrolyte drink which contributes towards fuelling and hydration is ideal, for example SiS GO Electrolyte.

Also, if you plan on having a coffee shop stop during a long ride, then instead of choosing a cup of coffee or tea to warm yourself up, try a hot SiS GO Hydro.