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Wintertime Training

Remember proper hydration and electrolyte replenishment!


The weather for most of the country is a lot cooler (to downright freezing cold!) than it was a few short months ago. As a result, this time of year finds many of us doing shorter-duration outdoor workouts or indoor training sessions.

Training and racing in hot weather? Our focus on hydrating properly and replenishing electrolytes consistently is razor-sharp. Cramping in the heat is a real drag! These chilly late-autumn and winter months? A lot of us either forget about proper hydration and electrolyte replenishment, or don't think they're all that important during this time of year. And that's a big mistake!

True, you may not be losing as much fluid or electrolytic minerals in your sweat as you did during the summer, but remember that you're still losing both fluids and electrolytes. In fact, your body is using both of them - electrolytes especially - to help maintain the optimal performance of many of its functions. Also, while cramping issues may be more prevalent during the summer, cramping (really bad cramping!) can still occur in colder weather - a chorus of Nordic skiers are singing amen here.

Another thing to keep in mind when you're doing indoor workouts is that, while duration time may be significantly shorter than when you're training outside, intensity and sweat rates can be quite high (a pool of sweat accumulating underneath indoor bike trainers is not an uncommon sight.) That means that you need to be extra focused on your fluid and electrolyte intake. You can take care of that without adding unwanted calories during these lower-volume training sessions with Endurolytes or Endurolytes Fizz.

Regardless of the weather conditions, your body's digestive, nervous, cardiovascular, and muscular systems depend on having an adequate supply of fluids and electrolytes available. Apply our recommendations for fluid intake and electrolyte replenishment to ensure your body performs at its best - in all seasons!

Here's what you need

FLUIDS: To avoid the performance and health problems associated with low blood sodium, your fluid intake should not routinely exceed 25 oz. per hour and is relative to weight and conditions. Find the category below that best describes you and the conditions you're training in, and consume the suggested amounts of fluids hourly.

  • Average athletes, average temps: 20-25 oz. (approx. 590-740 ml)
  • Lighter athletes or cooler temps: 16-18 oz. (approx. 473-532 ml)
  • Heavier athletes or hotter temps: Up to 28 oz. (approx. 830 ml)

ELECTROLYTES: If you're using Endurolytes, our suggested dose is 1 capsule for every 50-60 pounds of body weight. Take your first dose 15-30 minutes prior to exercise, and continue to dose hourly. If you're using Endurolytes Fizz, our suggested dose is 1/2 tablet for every 50-60 pounds of body weight. Adjust as needed to meet your specific electrolyte requirements.

HEED is also a great way to take care of your electrolytic mineral needs (calories and fluids as well). Each scoop of HEED contains 100 calories plus the equivalent of 1 Endurolytes capsule.


Summer and its toasty temperatures may be gone, but your need for sufficient fluids and electrolytes remain. Whether you're training outside in cold temps or pushing yourself indoors on the trainer, treadmill, or other exercise equipment, get the most out of the time you spend by making sure you're staying properly hydrated and consistently replenished with electrolytes.

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