Stay Hydrated This Winter: Why Electrolytes Matter Even in the Cold

When temperatures drop, most runners focus on layering up, staying warm, and keeping motivation high. But there’s one winter-training essential that often gets overlooked: hydration.

Even in the colder months, your body loses fluids through sweat and respiration—sometimes more than you realize. The dry winter air pulls moisture from your skin, and heavy layers can trap heat, causing you to sweat more than expected. Add in harder breathing in cold air, and your hydration needs can sneak up on you.

Why Hydration Still Matters in Winter

• Sweating doesn’t stop just because it’s cold. Runners tend to underestimate cold-weather fluid loss.

• Winter air is dry. You lose moisture simply by breathing.

• Dehydration affects performance and recovery. Fatigue, slower pace, muscle cramps, and brain fog all creep in quicker when hydration dips.

• Electrolytes matter year-round. Sodium, potassium, and magnesium help your muscles fire properly, support endurance, and keep that steady energy runners crave.

Bring On the Electrolytes

Hydration isn’t just about water—you need a balance of electrolytes to keep your body functioning at its best. In winter, this balance can get thrown off when you're sweating under layers or doing longer runs with fewer water breaks.

Adding electrolytes helps:

• Reduce cramping

• Support consistent energy

• Improve muscle function

• Prevent that “heavy legs” feeling

A Cozy Winter Hydration Hack: Hot Chocolate + LMNT

Cold runs call for warm rewards, and we’ve got the perfect combo.

Try a hot chocolate made with LMNT Chocolate Salt — a delicious, cozy, electrolyte-rich drink that warms you up and replenishes what you lost on the run.  If you need a little boost, try some warm electrolyte coffee from Long Run Coffee.

 It’s:

• Comforting

• Hydrating

• Packed with essential electrolytes

• The perfect recovery treat after a chilly outing

Whether you're heading out for snowy miles or wrapping up a brisk morning workout, this winter-friendly drink keeps you cozy, balanced, and ready for your next run.

Stay Warm, Stay Balanced, Keep Running

Winter running can be some of the most energizing and rewarding mileage of the year. Just don’t let hydration slip off your radar.

Stop into Runners Plus to grab your LMNT flavors, nutrition, winter gear, and everything you need to keep moving through the cold months. Stay cozy, stay hydrated, and enjoy every winter mile!