CHECK YOUR LEVELS

nutritionist Nigel Mitchell. As you exhale, you lose significant amounts of water. “Those extra clothing layers mean you’re losing more fluid through sweat, too.”

HOT DRINKS HELP HANDS

Winter dehydration can compound fatigue and the sweating and water loss can result in your blood volume dropping. “This means dehydration also affects the flow of blood to your fingers and toes. If you take a hot drink in an insulated flask on your bike you’ll rehydrate, warm up and help maintain a thirst when your body is inclined to reduce it.”

WARMER CLIMBS

Warm water drinks don’t rob the body of calories the way cold ones do, because drinking near-frozen fluids in the winter leads to additional calorie burn as the body heats up the fluid. “Use insulated bidons or keep them close to your body to maintain the temperature,” suggests Mitchell. Wearing a CamelBak beneath your jacket can have the same effect.

There are several ways you can check your hydration and make sure you’re not losing too much fluid. Weighing yourself before and after training can give you an indication of whether you’re taking on enough fluid – checking your urine colour (straw-colour is good) and noting how often you’re going for a pee will show you too.

SIP OUT OF THE SADDLE

“Alcohol dehydrates you quite severely,” warns Mitchell. “Whether you’re going to drink booze over the winter or not, it still pays to have a non-alcoholic drink before a ride and take on fluids regularly during the ride.” Look to take on fluid-based foods too when you’re out of the saddle – soups, stews and porridge can help keep up your fluid levels.