Each season and sport come with its own set of challenges – whether it’s suitable clothing for the various temperature extremes, or adequate fluids and fuel – proper nutrition can help regulate core temperature while also providing fuel for working muscles.

When exercising in cold temperatures, your metabolism increases slightly to warm the body and keep your internal temperature in the normal range. A slight drop in body temperature stimulates appetite. While this appetite stimulation is typically not enough to substantially increase hunger, you may want to have an extra snack for cold days when practices, games or training sessions are scheduled outdoors.

Contrary to what you may think, the biggest nutritional challenge for cold weather athletes is getting ample fluids. Dehydration is one of the main reasons for poorer performance in cold weather. Cold weather often blunts our thirst mechanism – a diminished desire to drink fluids due to decreased sweating makes it difficult to stay properly hydrated. However, you need about the same amount of fluid in cold weather as you would when the weather is mild. Additionally, in colder temperatures, the body has to work extra hard to warm the cold air we breathe in and humidify it – another reason for plenty of fluids.

So how much should you drink? Take a fluid break every 15 to 20 minutes and drink two to three big gulps of water. For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in duration, choose a sports drink with carbohydrates and electrolytes.

When exercising in cold weather, warm foods and fluids are ideal – yet not always practical. Carbohydrate-rich foods and drinks such as hot cocoa made with milk, hot apple cider, soup, chili or oatmeal are great choices as the warmth is believed to assist with body temperature regulation in addition to increasing blood flow. Cold fluids chill the body more than it already is (a desirable trait in the heat of summer, not in the cool of winter). If warm foods and fluids are not possible during your activity, focus on carbohydrates, the most important fuel for athletes active in cold weather. Try these ideas…

  • Peanut butter and jelly sandwich
  • Fresh fruit – bananas, grapes and clementines are easy on-the-go fruits
  • Pretzels
  • Dry breakfast cereals
  • Trail mix
  • Rice cakes or crackers

Take advantage of the recovery benefits of milk by warming up with hot cocoa or oatmeal made with milk post-exercise. Both provide sufficient carbohydrates to refuel the muscle’s energy stores, in addition to protein necessary to rebuild and repair muscles after activity.

Want to learn more? Visit to read about milk as an exercise recovery beverage and find new recipes and healthy eating inspiration.

*All information associated with the Dairy Max “Nutrition Corner” is sponsored by Dairy Max as a partnership with University of Denver Athletics & Recreation, and not provided by trainers or staff of the Coors Fitness Center.