 Poster: A snowHead
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Found This on my Facebook page today
Does Good Nutrition & Hydration Actually Make a Difference On The Slopes?
Your safety isn’t just about the best equipment to help keep you safe, it's also about looking after your body nutritionally to ensure your fit & healthy with enough energy to enjoy your ride.
When you're on the slopes you need overall strength, a good level of fitness,good nutrition & hydration to help prevent injuries, keep you well, give you enough energy & if you want to achieve that competitive edge needed for peak performance you will have to have a plan in place.
No matter what level of skier or boarder you are, you should be thinking about food & hydration.
How many times in the season do you see someone being taken off the slopes on a stretcher? Was it something that could have been avoided? Were they fit & healthy or was this just par for the course- which is fair enough this is what can happen.
OR was this something that could have been avoided? Were they tired? Perhaps they didn’t fuel themselves sufficiently. Were they dehydrated?
Just because we’re in a cold climate doesn't mean to say we don't sweat, skiing involves lots of directional changes & heightened levels of muscle strength & stamina. We all sweat on the slopes (to varying degrees depending on the individual) & can lose a considerable amount of fluid & electrolytes. This will be compounded if you were not adequately hydrated before we started.
If your overweight your carrying extra ballast, this can have an impact on your skiing. Those extra pounds might mean you are less flexible in movement & will put more pressure on your joints.
Think about your nutrition & hydration, Don't let an uneccesary injury happen just because you didnt eat or drink properly. Now your out for the rest of your holiday or if your really unlucky the rest of the season.
TOP TIPS
1.Being dehydrated, or not fuelling yourself properly can have an affect on your safety - don’t spoil your season.
2. Eat a balanced diet - most of the time!
To ski consistently, you need to provide a good supply of high quality energy to your muscles. The easiest way to do this is to eat a balanced healthy breakfast & continue eating a variety of good healthy foods throughout the day.
3. Carbohydrate is your friend: Carbohydrate in the form of glycogen is the main fuel that makes exercise possible, so adequate carbohyrates need to be eaten each day if you want to ski consistently.
4. Proper hydration: Start the day sufficiently hydrated & drink regularly when you are out there (we are not talking about alcohol here!). The amount of fluid you need will vary depending on your exercise intensity, duration & even the weather.
5.Try to maintain a healthy weight.
Get ready for a great season.
Audrey Rodger Nutrition (Facebook)
Last edited by Poster: A snowHead on Fri 4-10-13 19:22; edited 2 times in total
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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redrunmarcus, Hardly rocket science. If you are too fat, get no exercise and drink too much on your ski holiday you are more likely to hurt yourself.
Would you pay somebody to fix your nutrition if they couldn't spell or use apostrophes but didn't have the wit to consult someone who could? 
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Personally I have underestimated the impact of dehydration. I can go for a long run in 30 degrees - but I have been caught out with altitude dehydration, patricularly on day 1 and if I have had early morning flight. Yes I think a lot of substance here
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Re nutrition: at homw I eat big breakfasts. In mountain I am always nauseated when I wake up and have big trouble eating, and I am believer in getting calories in early. Not sure is this an altitude effect or just bad food
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Hydration is about the most important thing, You have to be really pushing yourself for diet to make a real difference.
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You'll need to Register first of course.
You'll need to Register first of course.
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the most frequent cause of dehydration amongst yer average ski holiday person is probably over-indulgence in alcohol. But yes, it does make sense to have a big glass of water before you go out in the morning and an even bigger one when you get back in the evening.
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redrunmarcus, Found that on my Facebook as well, thought it was the usual Facebook spam.
Ironically my 88 year old mother has been advised to drink more water and she doesn't ski 
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| pam w wrote: |
| the most frequent cause of dehydration amongst yer average ski holiday person is probably over-indulgence in alcohol. But yes, it does make sense to have a big glass of water before you go out in the morning and an even bigger one when you get back in the evening. |
and top up regularly throughout the day.....especially on warmer days
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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| kitenski wrote: |
| pam w wrote: |
| the most frequent cause of dehydration amongst yer average ski holiday person is probably over-indulgence in alcohol. But yes, it does make sense to have a big glass of water before you go out in the morning and an even bigger one when you get back in the evening. |
and top up regularly throughout the day.....especially on warmer days |
You mean top up with water, or with booze?
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peanuthead,
Best play safe and do both.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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I use a camel back system to keep hydrated. Good breakfast and a stock of dried fruit in the rucksack keep my energy levels up. Nothing wrong with a pint at lunchtime if you are generally doing the right things.
My rule about alcohol in the evening after skiing is not so much that you feel it the next morning. It's the same rule at home. On average I only touch booze once or twice a week in the Uk. It ends up being every night in resort but rarely more than 2 or 3 pints or the equivalent. Drinking lots of water over dinner helps against the dehydration and aids a good night's sleep. A good rule of thumb I find is once you feel the alcohol is affecting you stop and drink water. Obviously it all goes out the window sometimes but I tend to regret it the next morning.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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As far as I can see modern thinking has gone back to the original thinking for most people . If you feel thirsty drink.
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As far as I can see, numbers 1 to 4 = More beer (hey, it's 95% water)
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You know it makes sense.
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Think of water and exercise as food groups in your diet.
Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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I'm with swiller, and on holiday not racing.
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Poster: A snowHead
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| T Bar wrote: |
| As far as I can see modern thinking has gone back to the original thinking for most people . If you feel thirsty drink. |
This ^^^
And beer DOES provide hydration 
http://www.bbc.co.uk/news/magazine-24464774
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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| Filthyphil30k wrote: |
| I'm with swiller, and on holiday not racing. |
You are on holiday with Swiller 
You are DG and I claim my £5.00
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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You need to Login to know who's really who.
You need to Login to know who's really who.
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just my opinion ......
Eating carbs alone (esp high sugar carbs) could send your sugar levels right up only for them to crash down later, energy from low carb sources nuts etc helps avoid this.
Carbs may be needed to replace energy burned but your body will want to repair itself overnight while you sleep. At the end of the day you will also need protein for this repair process not just carbs. As you sweat you lose water and sodium. If you don't replace the sodium but just drink then your body will get rid of the water in an attempt to maintain sodium levels. Ever had a day where you are thirsty, drinks loads but it just passes straight through?
I tend to take salted nuts and MM's (which I eat a few at a time through out the day) plus a lot to drink with a pinch of sea salt in it which works well for me.
http://www.livestrong.com/article/445772-how-much-sodium-is-lost-during-exercise/
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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We were advised to combat the effects of altitude by always drinking 2 drinks when you have a drink which isn't water.. so a coffee and a water, (2 coffees must involve 2 waters and then a trip to the loo...) a beer and same volume of water, for kids 2 different colours of squash, or milk, hot chocolate.....seems to work. And I never, ever leave the apt without checking that everyone has a chocolate bar or kendal mint cake or something similar in their pocket/bag and a decent breakfast inside.
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You'll need to Register first of course.
You'll need to Register first of course.
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| boredsurfin wrote: |
| Filthyphil30k wrote: |
| I'm with swiller, and on holiday not racing. |
You are on holiday with Swiller |
He's always very gentle.
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It is amazing the difference keeping topped up with liquid makes to ones level of concentration. I really noticed the improvement as an archer over a day long shoot, being able to concentrate and focus more for longer made a noticeable improvement in my scores. If you really want to see the effect of different drinks in sport, check out the australian sport institute website, but water is good, with the obvious note about sodium that DB has already made.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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You only have to watch darts to know that.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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I am not sure how much exercise folk are doing that they require all this salt. Most Western diets contain far more salt than is necessary even for people who exercise heavily. I used to live in the tropics and regularly go hill walking which was far more energetic than a day on skis unless you are touring where the lifts do all the work. Used to drink a lot of water but a normal diet supplied all the salt needed.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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| Quote: |
you need to provide a good supply of high quality energy to your muscles
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So none of that low quality energy that you get from sausages. Or possibly snake oil.
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| T Bar wrote: |
| I am not sure how much exercise folk are doing that they require all this salt. Most Western diets contain far more salt than is necessary even for people who exercise heavily. I used to live in the tropics and regularly go hill walking which was far more energetic than a day on skis unless you are touring where the lifts do all the work. Used to drink a lot of water but a normal diet supplied all the salt needed. |
Yes but you are probably fit and don't get tanked up at Apres ski peeing away gallons every night. 
(I go touring and find a pinch of sea salt in my drink helps).
PS Is Nutella high or low quality energy?
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You know it makes sense.
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DB,
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(I go touring and find a pinch of sea salt in my drink helps).
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I'm a great believer that if something works for you don't change it particularly on the say so of some idiot on the internet. However in general I would say that most tourers that I have met have their butties stuffed full of either cheese or processed meat and a pinch of sea salt in their drink will make no measurable difference to their sodium intake.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Poster: A snowHead
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DB,
Most people have something for breakfast containing salt, cereal bars etc usually contain salt and you eat germknodel again in the evening I remain sceptical still chacun a son gout as the Austrians don't say
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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DB, Nutella is one of the essential food groups, as any fule no.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Lizzard,
Nutella, almost as many uses as duct tape.
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FAQ
