During the winter, an athlete needs to change what he or she eats and drinks, since nutritional needs change somewhat in the cold weather. An athlete that does not change his or her diet during the winter is likely to become dehydrated, lack energy, and possibly become hypothermic.

Here are three nutrition tips for an athlete that is participating in winter sports, which can help keep him or her healthy.

Drink Hot Liquids

An athlete should be drinking hot liquids if he or she is involved with winter sports, because hot liquids can help him or her increase body temperature. An athlete needs to stay hydrated during winter, since he or she is breathing in cold air, which increases his or her metabolism. An athlete that drinks cold water is likely to suffer from hypothermia, since the cold water can decrease body temperature significantly, even if he or she is running around sweating. A thermos filled with hot chocolate, tomato soup, hot tea, hot cider, or oatmeal is perfect for a winter weather athlete. If an athlete can fill the thermos with these types of hot liquids and foods, he or she is more likely to want to eat before, during, and after participating in sports or exercising, which can decrease his or her risk of hypothermia and dehydration.

Eat Snacks with Carbohydrates Often

An athlete should be consuming more complex carbohydrates during the winter, which can help keep him or her full of energy during sports. Since an athlete has a higher metabolism during winter sports, he or she is going to need more carbohydrates to replenish his or her body. An athlete might not always have a thermos to carry around hot liquids or soup, so he or she needs to plan on carrying a baggy with smaller items in it. Some great complex carbohydrates an athlete can eat during the winter include cheese crackers, peanut butter crackers, bagels, trail mix, bananas, and energy bars. An athlete should be choosing products that he or she can easily take with him or her, which will not freeze in the cold weather, and is easy to digest. An athlete should plan on consuming a small amount of these items at least every 60 minutes, which can help keep his or her energy levels regulated during the winter. Before playing sports or exercising, an athlete should eat chili, pasta with sauce, potatoes, and soups, which are all full of complex carbohydrates.

Never Drink Alcohol Before Engaging in Physical Activity

An athlete should also avoid drinking any alcohol before he or she engages in physical activity, because alcohol is very dangerous during the cold weather. Alcohol can dilate the blood vessels, which causes an athlete to lose heat faster, and this can lead to serious hypothermia. Drinking alcohol is more common during the winter months, due to the various holidays and family activities, but should never be consumed by an athlete before working out. An athlete might begin to sweat if he or she drinks one beverage, which could cause an athlete to think he or she is hot, and he or she is less likely to notice frost bite. If an athlete drinks alcohol during the winter, he or she is also going to be increasing his or her metabolism, which will decrease his or her energy levels, since the body will be trying to regulate the dropping body temperature.

Jeanne Rose worked as a dietary clerk in a hospital for three years, went to vocational school for Allied Health, and obtained certification in nurse assisting.

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Three Nutrition Tips for Athletes Participating in Winter Sports