Nutrition Tips to Maximise Your On Snow Performance

You’re having the best day ever on the hill, the sun’s shining, there’s not a cloud in the sky and the snow conditions are epic. It’s all so good, there’s barely time to eat and drink. Stop. Your day’s about to go horribly wrong.

“If you want to nail every run and push the boundaries you have to stay hydrated,” advises Paralympic silver medallist Corey Peters. “Every day I work on my hydration and if I don’t I definitely suffer on the hill and the next day.”

Winter Performance Programme Nutritionist Carolyn Cruden gives us some tips on how to stay hydrated and how coffee, caffeine and energy drinks can either help or hinder your performance.

Altitude, cold temperatures and a lack of places to go to the loo all contribute to higher fluid demands on the mountain. So be savvy, stay hydrated and you will minimise the risk of injury plus you will recover better for tomorrow.

Sports Drinks

For those of you not using a sports drink, this is a really good way not only to increase your fluid intake but also replace some of the electrolytes such as sodium and potassium.  In addition sports drinks replace some of the energy (carbohydrate) being used by the muscles.  Vital if you want to ride all day. Sports drinks also give you a break from drinking water because remember you should be drinking a MINIMUM of 2L per day on the mountain.

Is your pee yellow?

Am I dehydrated?  If your pee is yellow then probably yes!  Except if you are taking a  Vitamin B supplement (like Berocca), as this can turn your pee almost a fluorescent yellow colour.

Your pee should be clear to a very light lemon colour.  Get in the habit of checking your pee colour as it is an easy way to tell if you are dehydrated.

Coffee, caffeine and energy drinks

Kiwis love their coffee but is it o.k. to drink when skiing?  Yes, if you regularly drink caffeine drinks. However, remember too much caffeine can cause anxiety, over-arousal and it can impair your fine motor control (technique).  It will also reduce your ability to recover before the next day.   So stick to your normal caffeine intake and stay well hydrated with water and sports drinks.

Remember water is the still the best for staying hydrated and it’s FREE. 


Nutrition Tips to Maximise Your On Snow Performance

10 years ago