Training at high altitudes challenges your body's ability to stay hydrated. According to MayoClinic.com, your metabolism adjusts to higher altitudes through rapid breathing and increased urination. The faster you breathe, the more water vapor escapes from your body. Combined rapid breathing and urination greatly increase overall water loss. Drink plenty of fluids when exercising or visiting high-altitude locations. Warm water is not necessarily better to drink, unless warm water is more appealing to you.
Physiology
High altitudes convey less pressure to the oxygen molecules in your body, reducing the amount of force driving air into your lungs and limiting oxygen intake. Your body compensates by getting rid of water to increase the concentration of oxygen-carrying red blood cells in your blood stream. Drinking cold water is the best way for athletes to rehydrate.
Hydration
Drink cold water to offset the effects of vigorous exercise. Exercising warms up your body and drinking cold water helps lower your temperature to its normal range. According to Health Services at Columbia University, your stomach absorbs cold water faster than warm water, making it preferable for rehydration.
Exception
Drink warm water when exercising in cold weather, if you prefer. Christopher D. Jensen, Ph. D., MPH, RD writes that in cold, high-altitude environments, sports enthusiasts drink warm fluids more readily. Drinking an ice-cold beverage on the ski slopes is less appealing than taking a sip of something warm and soothing. Because hydration is so important, bring fluids that you know you will want to drink.
Warning
Seek medical help if you suspect severe dehydration, because it can be life-threatening. Emergency room personnel deliver fluids and salts intravenously to speed recovery and prevent fatality. Prevent dehydration by drinking fluids on a regular basis and bringing extra fluids when exercising. Use a low-sugar sports drink, if you prefer, but do not take salt tablets. Excess salt levels lead to dehydration and sugary drinks do not hydrate you as effectively. Use sports drinks with 6 to 8 percent carbohydrate for the best results.
References
- MayoClinic.com; Dehydration: Risk Factors; Mayo Clinic staff; Jan. 2011
- Health Services at Columbia University: Go Ask Alice!: Better to Drink Warm Rather than Cold Water?
- MayoClinic.com; Dehydration: Treatments and Drugs; Mayo Clinic staff; Jan. 2011
- Power Bar; Challenges of High-Altitude Sports; Christopher D. Jensen, Ph.D., MPH, RD
- "Nutrition and You"; Joan Salge Blake; 2008
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