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<\/a>Ice-cold water in my bottle doesn\u2019t feel very appealing during a winter ride.\u00a0\u00a9 Profimedia\nWhy carbs matter more in the cold<\/p>\n
Cold weather changes how our bodies use energy. On a winter ride, your body is not only powering your muscles to turn the pedals, but it is also working to maintain core temperature. That extra heat production increases overall energy use, and a bigger share of that energy comes from carbohydrates.<\/p>\n
Carbs are the body\u2019s quickest fuel source, and they\u2019re used preferentially when you are working hard or when the temperature is low. In very cold conditions, there is evidence that carbohydrate usage increases<\/a> compared with warmer environments, partly because it supports both exercise and the heat-producing metabolic processes your body needs to stay warm.<\/p>\n At the same time, cold exposure can dull appetite signals. This makes it easy to go for long periods without eating, even when your energy stores are being depleted. It is that mismatch, higher carbohydrate use paired with lower perceived hunger. No wonder I was undereating.<\/p>\n Hydration still matters when you\u2019re not thirsty<\/p>\n It is a common belief that you do not sweat much in winter. While it feels true on the surface, physiology tells a different story. Cold, dry air increases respiratory water loss, and blood flow responses in the cold make you produce more urine. This is known as cold-induced diuresis.<\/p>\n Add to that the fact that sweat under clothing evaporates quickly and thirst cues are blunted, and you have a situation where you are losing fluid without feeling particularly thirsty. Even mild dehydration increases heart rate, raises perceived effort, and slows recovery.<\/p>\n How to fuel and hydrate smarter in the cold<\/p>\n Changing my mindset was the first step, but a few practical habits make the biggest difference in winter. Here is what helped me improve.<\/p>\n Fuel before you leave \u2013 Start with some carbohydrate already on board. Focus on a good breakfast and even a pre-ride snack on top of that to give your body something to draw on.<\/p>\n Eat and drink on a schedule \u2013 Get in the habit of smaller, frequent snacks every 20 minutes. Setting the Garmin<\/a> to remind me helped a lot. It\u2019s easier to have a bite or two regularly than to try to force it a whole bar or sandwich once per hour. The same goes for drinking.<\/p>\n