Fueling for winter sports: how to stay warm, hydrated, and powered up
January 29, 2025
Winter sports demand more from your body than meets the eye. Whether you're carving down a slope, running icy trails, or spinning on a frosty bike ride, the cold works overtime to drain your energy. But with the right fueling strategy, you can stay warm, hydrated, and primed to perform. Let’s break it down with a no-nonsense guide to keeping your engine running in winter conditions.
why fueling in the cold is different
Cold weather isn’t just chilly—it’s an endurance test for your body. You’re burning calories to keep moving and burning even more just to stay warm. Add the sneaky risk of dehydration (yes, even in freezing temps), and it’s clear: Winter nutrition is a game-changer.
Here's the plan:
1. Hydration - Don’t let cold weather fool you. Your body still loses water, even if you’re not drenched in sweat.
2. Carbohydrates - Your main source of fuel. Keep your fire stoked with steady carb intake.
Let's tackle each piece step by step.
step 1: hydration - because even in the cold, you're losing water
Cold air is dry, and every breath you exhale is water leaving your body. Add in sweat (even if it’s hidden under layers), and dehydration can sneak up fast. Staying hydrated is crucial not just for performance, but for staying warm—dehydrated muscles struggle to produce heat efficiently.
Here's how to hydrate like a pro:
Preload Your System: Start your day with an electrolyte drink to hit the trail, slope or road with a full tank.
Drink to Thirst - Smartly: Choose a drink with electrolytes and a touch of carbs to maintain balance. Skratch Labs’ Sport Hydration Mix, with 800mg sodium per liter, is a top choice—and you can even enjoy it warm!
Quick tip: Pack insulated bottles or use bottle covers to keep your drinks from freezing. Warm fluids can feel like a hug for your insides on a cold day.
step 2: carbs are king - fueling to stay energised
Winter adventures demand more energy than warmer-weather outings. Your body is constantly burning fuel to stay warm and power your activity, so carbs become non-negotiable.
How much do you need?
Short Efforts (Under 2 Hours): Aim for 30-60g of carbs per hour.
Longer, Harder Sessions: Bump it up to 60-90g per hour.
Pro Tips for Eating in the Cold:
1. Eat Often: Snack every 30-45 minutes to avoid energy crashes. Digging out of a deficit is way harder than staying topped up.
2. Mix It Up: Flavor fatigue is real! Carry a mix of salty, sweet, chewy, and crunchy options.
3. Keep It Warm: Stash snacks close to your body (think jacket pockets) to prevent freezing.
real-world fueling plan: winter run example
Nick is heading out for a 2-hour run ride in -10°C temps. He wants to aim for 30-60 g of carbs per hour and so his fueling plan may look like this.
Pre-Run: 250-500ml warm electrolyte drink (like Skratch Sport Hydration Mix). (20g carbs) + Small snack like Peanut Butter and Banana Toast or a small bowl of oatmeal
Hour 1: 1/2 pack Skratch Energy Chews (19g carbs) + 250ml warm sports drink (10g carbs).
Hour 2: 2 Fig cookies (25g carbs) + 250ml warm sports drink (10 g carbs).
real-world fueling plan: winter bike ride example
Anna is heading out for a 4-hour bike ride in -4°C temps. She wants to aim for 60-90 g of carbs per hour and so her fueling plan may look like this.
Pre-Ride: 500ml warm electrolyte drink (like Skratch Sport Hydration Mix). (20g carbs) + Small snack like Peanut Butter and Banana Toast or a small bowl of oatmeal
Hour 1: 1 pack Skratch Energy Chews (38g carbs) + 500ml warm sports drink (20g carbs).
Hour 2: 4 Fig cookies (45g carbs) + 500 ml warm sports drink (20g carbs).
Hour 3: Homemade Rice Cake (~40g carbs) + 500 ml warm sports drink (20g carbs).
Hour 4: 4 Medjool Dates (~45 g carbs) + 500ml warm sports drink (20g carbs)
This combo hits just over 60g of carbs per hour, balancing fluids, electrolytes, and calories
building your carb tolerance for bigger adventures
Pushing into higher-carb ranges (70-90g/hour) takes practice. Start small and increase by 10g per week to train your gut to handle more fuel. A mix of carb sources—glucose and fructose—will help you absorb more efficiently.
final tips for winter sports fueling
Stay Hydrated: Don’t let dry air and hidden sweat trick you. Keep sipping, and don’t skip electrolytes.
Stay Fueled: Cold conditions burn through your energy stores faster than you think. Snack early and often.
Stay Warm: Protect your snacks from freezing, and warm fluids are your friend.
Dial in your strategy, and you’ll feel unstoppable no matter how icy the adventure. Winter doesn’t have to slow you down—fuel right, and you’re good to go!
visual fueling maps
