Staying Fueled in Winter: Nutrition and Hydration Tips for Cold Adventures Ep 82

Every endurance athlete remembers the moment when things finally click. Your swim feels smoother, your pacing makes sense, your fueling works, and suddenly the sport feels not only easier, but more fun. And for many athletes, that moment happens at training camp. That's exactly why we created the Endurance Edge Triathlon Training Camp happening April 22nd through 26th at Lake Jocassee in South Carolina. For 4 incredible days, you'll train in a small group with expert coaches, sports nutrition support, and sports psychology guidance, all designed to help you train smarter, race stronger, and finally connect the dots in your performance. We swim in crystal clear mountain water, ride beautiful and challenging roads, run scenic trails, and spend the rest of the time recovering, learning, laughing, and eating some seriously amazing chef-prepared food. Mm-hmm. Camp is intentionally small, just 20 athletes, so you get real coaching, true connection, and amazing breakthroughs. So if you want an experience that can transform your entire season, we invite you to join us. Head to theenduranceedge.com and click training camp and reserve your spot with just a $100 deposit. Come train hard, learn a ton, and leave stronger than you ever imagined. I'll see you there. All right, welcome back, y'all, to the Find Your Edge podcast. I am with our other dietitian, Marissa, and today we're talking all about nutrition during the winter. Could be winter sports, or maybe you're going for a run and it's real cold outside, or, uh, you know, there's any number of things, but All the same rules apply, and then we have a couple of little different things to consider. So that's what we're here to talk about. So what up, Marissa?

You know, it's nasty up here in Kentucky, but it's cold, and the cold changes your eating habits, it changes your mood, it changes your desire to drink cold liquids, right? So I feel like we all need to take a moment and ask yourself, maybe Reflect on it right now. It's probably cold if you're anywhere above like Georgia or above Texas. Maybe Texas is like 50 degrees. That's cold.

But ask yourself, or maybe just the Caribbean. How about that?

Why not ask yourself if you're living in the cold, if you feel like your dietary habits, hydration change, definitely around exercise. Ask yourself that. Take a minute, reflect, pause, think about it, write it down. Come back to us. If you're back, the answer's probably yes, it does change. And I think it's really important to remember that. It's still important to drink and it's still important to fuel your body correctly during the cold. Because I don't know about you guys, but the last thing I want after a post-workout is a cold smoothie, which is normally what I drink after a post-workout when it's hot out, right? So like, I don't want something freezing after a, a cold run. So what are some things that we can eat after? What are some things that we can hold onto us that's gonna stay warm and not freeze while we're running outside? Or what are some things to consider? So let's just open the floor. Chris, and let's see what's up.

I love it. I love it. So I think that helps us to back up a little bit and make sure that in order for your nutrition to be right, you have to make sure that you are dressed for your sport appropriately. Now, there might be some, like, if you're on the ice and you're a hockey player, like, you're, like, your gear ain't gonna change. But like, if you're running and it's 25 degrees out and icy, your gear is gonna be different than when it's 80 degrees. Out, like, so, uh, there are some good resources and I'll, um, I know for example, we have a lot of runners. There are some good resources for runners, at least that I know where you can type in like, this is the wind chill, the, it, the sun is rising. This is the pace I'm gonna be doing. Um, and it will, and do you like to run hot or cold or neutral? Uh, and it will give you some suggestions as to what gear to use because if you get too hot, so you're sweating too much, and then you need to take something off and everything is wet, then you start to get cold, and then you have to put everything back on, and now you might be shivering, which is an energetically expensive process and needs additional calories. So that being said, make sure you are layered properly.

Yes, have more layers because you can take them off, but don't— it's like you want thin layers and like smart layers, if that makes sense. Like having smart wool socks. Like I have like those like athletic smart wool socks that are thin enough to like not have my feet sweat, but thick enough to like be good to keep them warm. Because my toes, oh my God, if it's even cold in my house, they start getting freezing or numb. And I'm like, I have some issues. I don't know, maybe I need to go to a doctor. But the worst feeling could be—

right now, like And that, that's really important. Like, if somebody has Raynaud's, yeah, they need to make sure that their extremities have circulation. That's super important.

That's the first thing on me that goes are my hands and my feet. Like, if my hands and my feet are freezing, like, I just—

game over.

Curl up. Yeah, yeah. No, I can't do anything. Like, they need to be, they need to be warm. So even getting like those like hot hands or whatever, like you can put in like gloves and have those in there.

I just discovered that— okay, so hot hands, we'll make sure to put the— we'll link those. But, um, yes, I just discovered that there is a hot hands, like, device. Like, you, like, plug it in and it is warm.

Oh, you know what?

I think you charge it. Did you know this is a thing?

I think, I think I saw when I went— so I went to the Kentucky-Louisville game up here, and it was literally 25 degrees. So if my fiancé never thinks I support him, he knows now. Um, and I saw a bunch of people with— it's public information. How don't I have these things? Like, my, my Florida butt is living in Kentucky and it's 25 degrees and I don't have the best attire. Like, I'm doing myself a disservice.

Oh, totally. Yeah. I mean, yeah, it's— and I, I know it in my brain, I'm always like, when it starts to get colder, I'm like, oh, I just need, I just need some tights, it'll be fine. And then I get out there, I'm like, okay, ding dong, like, did you not remember that you have to have the layers and that your butt always gets— my butt gets cold. And like, yes, my hands and feet feet less when I'm running. My, my feet probably won't get super cold until it's like into the single digits, which is weird to say for me, but, um, gross. Yeah. And then, uh, but on the bike, if my toes get cold, you will encounter a very not nice Chris.

So I was also gonna say, like, I'm not a cyclist by any means. I'm actually terrible riding a bike. Um, but if it's cold out and running, you're not going fast enough to get like the wind. But like, I can't imagine being a cyclist and going like 20 miles per hour and like feeling the wind in your face. Yes.

Like convection is a big deal.

Oh my goodness. And that's one of the points that we wanted to make sure is like, of course, like hydration and fueling your body is super important regardless. But imagine trying to eat with, uh, windburn on your lips. Like it's gonna hurt. So protect your lips, protect your face, because at the end of the day, and sunscreen, eat.

Yeah, it's in pain.

That's gonna hurt.

It will. Yeah. So dress properly, make sure you're layered properly. Um, you might have to, you know, have to do something like Hot Hands, or, uh, either the digital version, or I guess the sort of electronic version, or those little good old-fashioned Hot Hands. I am allergic to wool, sadly. I wish I could have everything in Smartwool's repertoire, but I am allergic to wool, which is real sad. I have had good success with CEP products, um, and they're, uh, they have ski socks and they have like running socks.

So I—

that's typically what I wear in the wintertime is not the calf sleeves but like the full socks. And yeah, my, my feet stay nice and toasty.

Good. Um, very good to know.

So yeah, and then we got our lips and our sunscreen and our faces, sunscreen, etc. And then dressing properly. Um, hydration, like, you can't forget it. Yes, but just remember that you're not— we have a sweat log for this, right? To remind yourself that you are not sweating the same quantity because your body, your core temperature is still rising, but because it's— the outdoor temperature is not as hot and you don't have to physically cool yourself. By sweat, you're still sweating.

Yep. Breathing heavy, all that good stuff. That still requires perspiration, or that's how you lose fluid in your body, is from breathing, from going to the bathroom. Like, you're still losing fluids while exercising. And I think it's so important that— let's be honest, most of our clients, Chris, kind of suck at hydrating. We love all of you, and then you—

but she's not wrong.

We love you, but you're not the best. Um, but then you put on you know, 20-degree weather and you're not hot and you don't feel like drinking, one, because you're not sweating, two, you don't feel like taking 17 layers off to go to the bathroom. I still think it's so important to maintain that, that habit because you're gonna do that during the wintertime. And then because you're so used to doing that in the wintertime and it gets hot, you then have to relearn how to hydrate properly. And like, why do yourself a disservice by losing that habit during the wintertime? Like your body's still losing fluid. Yes, you're not losing as much. So of course, like maybe if you, you know, normally lose or need 20 ounces per hour, maybe you need 15 during the winter. Mm-hmm. But you still need to be active in being on top of your hydration. There are also hot ways to get in your hydration. So drink, drinking chicken broth, drinking hot—

Oh, I was like, ooh, hot topic.

Uh, yeah. Hot topic. Hot topic. Um, but yeah, chicken broth, hot, hot cocoa. Like when I had—

I got chicken broth. If you're a, if you're a vegan.

Sure.

Mm-hmm.

Yes. Forgot about those people. Uh-huh. Um, but when I was with, FSU, like, and, you know, again, I'm working with a bunch of Florida boys on the football team. When we go to Boston College or Syracuse, you know, in an October-November game, it's freaking cold for us. So I made sure we got chicken broth on the side, or vegetarian veggie broth, right? Or hot cocoa. And I made sure to get those things for them because the 18-year-old boys are not going to drink if they're cold. That's just how it is. So just making sure you set yourself up for success, like, have those things available. Obviously, if you're out on a, you know, 15-mile run, it's really hard to have like chicken broth on you and stay hot, but understanding that you can hydrate before and after with hot things to kind of maintain your core temperature and, and not get too shivery or too cold too. Yeah.

And being careful with things like coffee.

Ooh.

Um, or like heavily caffeinated drinks just because it could, um, you kind of, everybody's gotta practice, right? So like I'm always gonna have my cup of coffee before I exercise, whether it's 8,000 degrees out. Well, okay, exaggeration.

Shocker with me.

Um, either, you know, it's it's super hot out or it's super cold out, I'm always going to drink my cup of coffee.

Yep.

But for some people, that can, um, it can be a diuretic. And then if you're, if you're having your cup of coffee or multiple cups of coffee and then you're not drinking anything on that 15-mile run or whatever mile, um, how many ever miles you're cycling, and then now we're in trouble because you haven't hydrated consistently during because you're too cold and then all you've had is a cup of coffee and yeah, you're gonna be dehydrated. That's, yeah.

And then like those, the chicken broth or the veggie broth, they're gonna be high in electrolytes. So that's gonna be another positive thing. Not only are they warm, but they're gonna provide you that electrolytes to help retain, um, that water and keep that water in so you can stay hydrated. So I think going into the winter, going into the cold, like maybe just make a couple things like a list of like, hey, what are some things that I need to think more about during this time.

Mm-hmm.

Like you said, clothing, uh, chapstick, sunscreen, all that good stuff.

Like a little checklist before you head out the door. A little checklist.

Yep. Uh, what can I do to hydrate? Like, let's just say, hey, I know that I generally subconsciously just kind of drink less when it's cold. How can I stay on top of my hydration? Like, ask yourself these questions. That's why I said in the beginning, reflect on how you act and how you eat during this time. And then once you notice like your little, let's call them flaws during the wintertime, as far as fueling and hydrating. Really just make it a priority to work on those things. And not only to think about the hot fluids or the hydration during, but think about what you normally eat during your long cycles or long runs. Like, are they gonna freeze?

Like, how are you gonna make sure that they, or are they not gonna be good if they're cold?

Yeah. Come on. Like, just ask yourself these questions. Like, if you're so used to having, let's call it like you said, like chocolate goos, and then all of a sudden, yes. Oh, I had it frozen and breaks your teeth.

Yes. It literally, it was like, It was like trying to squeeze hard chocolate out of, like, you know, literally was like, I'm like squeezing the chocolate, dude. And it's like, it's like coming out ever so slowly and it's like literally like standing straight up in the air. Here it is. I'm like, I don't know if I have—

not really appetizing.

And it does sound really— I mean, you know, I make it sound wonderful. But to your point is, you know, certain things are not— we were talking about before coming on, like, Would you have an RX bar cold? Like, you, you gonna—

they're already hard to chew and then you make them cold.

Yeah, you're— you are gonna lose those fillings.

And who's all your teeth?

Let's not go to the dentist, friends.

And you don't want to waste your energy chewing either, like, that's some work.

Or yeah, it gets stuck in all the wrong places or choke. I mean, yeah, but honey, your safety Honey won't freeze. So like Honey Stinger has their gels. Um, and then we were brainstorming beforehand, like, you know, things I always think of fueling opportunities in terms of like things that can easily go in a pocket or, um, something else convenient.

Yeah.

Or shove it in a sports bra. Um, I always think of like, I walk into the, um, gas station and what am I gonna grab? And it could be those little mini beef jerky sticks or bags of Cheez-Its. And we have no connection to any of these products, but you know, you gotta find what works for you. Yeah. If it's glu— if you need to be gluten-free, like gluten-free crackers. Yeah. Because generally speaking, they're gonna be salty and have carbs. Yep.

And, and if they're salty, that's gonna definitely also make you want to drink. So that's another thing is like having saltier things when it's cold because the salt is gonna kind of dry your mouth out and make you wanna drink water. So again, when we used to travel with football, I would give them like popcorn, pretzels, a bunch of salty things on the plane just to get 'em to freaking drink.

Yes.

Yeah.

So, oh, that's clever.

That's another way to think about it too, is having saltier things to kind of help re—

Stimulate your thirst. Reinforce.

Yeah. Reinforce the, the hydrating if you do struggle with that. But yeah. Yeah. Honey doesn't freeze, so definitely switch over to anything like, or even just doing like packs of honey and just shoot a tablespoon of honey. Like that works too.

Yeah. You can grab those at probably some, some, uh, I'm, I know I've seen those before. Yeah.

Probably like Starbucks or like some sort of buffet.

Oh yeah.

Yeah.

Maybe so. Um, and then considering like if you are wearing a, uh, some sort of a hydration pack, they do make insulated for like the hose that comes down. So if the water freezes— and same thing in the summertime, I hate taking that first sip from the hose of like hot water until it gets to the cold stuff. Like, ugh. But that— anything in that hose can get cold or hot depending on the season. They do make like a sleeve, like a neoprene sleeve that you can put on it so it keeps your water from freezing or from getting too hot. Um, or they also make insulated bottles.

True.

So if you're putting something on the bike and you don't want it to freeze, um, if it does have a little bit of salt in it, it, the freezing point is lower. Thus why they put salt on the roads to avoid it from—

Isn't that crazy? Just put salt in your body. It's the same thing.

How about that?

You are the road.

Yes. And, and don't like per bottle, per like 22-ish ounce bottle, it's really not that much. Um, it just takes a little bit and then like a little squeeze of lemon juice and then you got your crackers. And so now you got electrolytes, fluid, carbs, check, check, check. And then when you come home, you got your hot chocolate or I used to always do a, um, uh, like a mocha.

Ooh, very nice.

You know? So then you just got a little extra.

Well, speaking about after your run, so post-workout, like I said, the last thing I want is a cold smoothie with my protein powder. So what are some things that you can. Make sure that you want to have after that's not going to be freezing. So like you could do soups, so like making like Crock-Pot soups, or you can make casseroles or something. Obviously heating up food and eating is normal, but for me, I have a hard time like wanting to eat a meal directly after exercise.

Yeah.

So I usually like some sort of fluid or some sort of smoothie. So definitely like some sort of a soup would be a good option for you to also get your electrolytes, but also your, you can do a chicken noodle soup, you know, whatever you want.

You don't necessarily want to choose the lower sodium unless you have been instructed by a prescribing physician.

Yes.

With some sort of medication or whatnot. That—

oh yeah, get your salt, girl.

Yeah, that's right. Yeah. So, um, I know I'm a big fan of like chicken noodle soup.

Yes.

You know, or, um, I love me a grilled cheese and some tomato soup.

Stop it, I want grilled cheese right now.

Right. So, um, but to your point, like immediately afterwards You know, I'm probably gonna want like some tea maybe, or just broth. Yeah. Just sip on it lightly until I get home. And by that time, all of your blood flow has now exited working muscles and you're probably gonna start to get cold unless you have dressed appropriately.

Isn't that crazy? Like I, it's, it's funny, like I'll get, once you stop obviously moving and you're sweaty, you get cold, but also like when I stop moving, when it's hot out, like normally, like this is just me personally, when I work out, like I don't sweat that much, but the second I stop, it just like comes out. Oh yeah.

Mm-hmm.

It's funny how our bodies work.

Yes, totally. Um, so I think we got, we got our hydration, we got our fueling, we got our hot things. Yeah. Um, oh, and we do have a recovery hot chocolate recipe on our website. Mm-hmm. So I'll be sure to link to that.

Yes.

Um, and I know certain, certain companies make like products, like, and again, we don't have any connection to any of these. Um, products, although I will say any of our athletes do get $20 to the feed every quarter, which is kind of cool.

Okay.

But, um, Element has a hot version.

Yeah. Hotline.

Mm-hmm.

Like mix chocolate. Yeah.

It's an electrolyte drink. Doesn't have, it doesn't have calories in it.

Mm-hmm.

And then Scratch, I believe S-K-R-A-T-C-H has a hot cocoa recovery drink. It's not cheap. But cheater's version, if you want the cheap version, you can get whatever you want off of the store shelf in little packets.

There you go.

And then just add just a little bit of salt to it. That's all you need to add. Just a little bit of your electrolytes.

Salt Bae. Mm-hmm.

So, and that just, you know, perks you right up.

Yeah. I think another thing that a lot of people need to realize, which again, if you are not from the north like me and you go to a place that is very cold, I'm going to be shivering a lot.

Mm-hmm.

And shivering equals burning calories equals expending energy. So be mindful if you're in a very cold place and you're not really adapted to the cold and you're shivering pretty consistently, like you are going to be burning more calories. So just be conscious of making sure you're eating enough. Honestly, like maybe if you're from the North Pole, like you have all the brown adipose tissue and like you don't feel anything. But like, I swear, when you're born on the beach in Florida and you move somewhere cold, it, it hurts. Like the other night, um, I literally couldn't fall asleep because I was too cold. I mean, I had socks on. Yeah, I wore socks to bed, pants, jacket, long sleeve. Like, come at me, I don't care. But I wore all these things to bed and I could like— it just like, it hurt so much. I was so cold.

Yes, yes, it is not fun to be cold. Like that.

Just be mindful that if you are shivering a lot, to make sure you eat a little extra that day or just get in a little bit more.

And then like big picture too, like you're probably— so if you did your exercise and then you get too cold and then you start shivering and now you've got like your broth and you're curled up on the couch and you're like covered in all the blankets, you're probably not going to move a whole lot from there. So we want to make sure you're fueling properly in that time frame, but then consider like Am I still going to go to my normal daily activities that I would do otherwise, or am I just going to sit here and be still? So that doesn't mean like, I'm just going to eat a giant pizza to make up for all the shivering. Like, well, when you stop shivering, let's just call it balance because I don't want people to feel badly if they're eating more.

Sure.

Food to fuel, especially salty.

So whatever.

Yeah, exactly. You are more, you're 3 times more likely to store consumed carbohydrates in the post-workout period as glycogen than you are at any other time. So like, yes, get it in. Store that glycogen is what I'm saying. Yeah.

I always say 3 to 1 ratio of carbs to protein. So get your carbohydrates to help that replenish and then protein to refuel and repair and recondition those muscles.

Yeah. Another thing, consider your recovery. Right?

Yeah, absolutely. You should always consider it. Never change your habits despite the season. That is the, the takeaway from today.

Mm-hmm.

Another thing that, again, this is someone who doesn't deal with the cold very well to notice is like when it's cold out, like my joints hurt, my body hurts. Recovery is so much more important for me in the wintertime because like my body just hurts more. Um, and like getting blood flow to my working muscles. Like if you already have issues with, you know, um, your ability to kind of get blood to your extremities, like consider maybe supplementation with like beet powder to kind of help with that blood flow and open the vessels up or different things like that. But again, I'm talking about myself. I probably, I'm, I'm preaching to myself right now. But if you're someone who struggles—

little reminders.

Yes. If you struggle with this, definitely again, stay on top of your recovery, your stretching, and, and making sure that you're hydrating. Cuz again, that's lubrication for your joints. So think about being cold, not hydrating as much, cold already hurts your joints and you're not hydrating enough, your joints are definitely not happy. So just stay on top of that and make sure you're doing what you need.

And then you might be like tensing your shoulders. I know you can't see me right now, but I'm tensing my shoulders. And then be like, man, why do I have this terrible headache? Because I'm trying to like literally close myself off to get warm, and then everything just gets tense, and then you get the headache. So like, you know, oh my god.

Well, so I— this is just A side note, I've been dealing with like really bad TMJ recently in my jaw. And I notice in the wintertime, 'cause I clench like subconsciously and I don't realize it. I'm trying to figure out when I do it. And if I'm outside and it's cold, like I completely lock up and I'm like, oh my God, how do I stop clenching when it's cold? 'Cause it hurts my jaw. So definitely, I'm definitely the person that is doing the shoulder raise and the clenching and like just like basically I'm just like frozen.

Yeah. I mean, that reminds me of like, I tend to curl my toes when I ski, you know, like partly of like, uh, like gripping my boots, but partly like my toes are cold.

Yeah.

And you know, so then what else is clenching, like clenching, like your jaw, your shoulders, your hands, your feet. I mean, things to things that are just a little different than they would be in normal or warmer. Conditions. Yeah. So, uh, awareness is what I heard you say there. Just being aware of it.

Check, check your— yeah, because I noticed like when I'm driving I clench, when it's cold I clench. I'm like, so okay, I notice all these things when I drive, I have to be more mindful of that. Um, but that is a complete side note in case anyone was wondering.

No, I mean, but yeah, but I mean, it's like it's nutritionally related. Right.

Oh, yeah. I'm on a mechanically softened diet right now. It hurts to chew.

Oh, man.

It's fun.

I haven't thought about that since clinical, but—

I know. Oh, I know. I was like, I know how to do this diet. I'm good.

Yeah. Oh, man. Yeah. Yeah. I had a friend of mine who got in a really bad bike accident and had to have his jaw wired shut because he screwed up his teeth so much. And so yeah, he was, he was blending his pork chops and his mashed potatoes.

No, no, I mean lunch today for me is tuna and some mashed sweet potatoes. So goodness.

Yep. Yeah, all the— all, um, for this blog, all put together, um, just kind of like reminders of some of the things that we talked about that, you know, like the chicken broth, the hot chocolate recipes.

Yeah, definitely.

I'll find some other stuff that's that's, you know, easy to carry with you but, um, won't freeze as easily. And, you know, trying to give you some good resources as you're out there because, you know, you don't want to stop getting at it, you know?

Exactly. I mean, listen, I bought myself a treadmill because I said I am not running in this cold.

So you could also be like me and you can decorate the floor of your own house with your own sweat. So, and that is fine Too.

I think the biggest takeaway, at least if I had, I'll say my biggest takeaway and you can say your biggest takeaway. I think the biggest thing is to maintain your habits despite the season and to make sure you reflect on noticing if you fall back on any of your already good foundational habits. Like that's the biggest thing. Like I know I'm not as good as hydrating when it's cold. I know that I shiver a lot. Like all those things, like notice that and then just prepare and plan. That's probably the biggest takeaway for me. What about you?

Yeah, I, I know. I think that's great. Um, consistency and hydrating. So like, you know, if you're usually taking 4 chugs because you're a heavy sweater, like maybe it's just 1 chug, but you're still drinking every 5 minutes, 10 minutes, whatever your, you know, watch beeps at the mile marker or whatever. Yeah. Um, and then yeah, sometimes I tend to. Uh, at least for me, like, like those things that won't freeze, you know, I tend to, cuz I'm like, oh, my hands are in gloves now. And then I have to like reach back into my pocket and then I have to like, you know, rip off the thing with my teeth or whatever. So thinking ahead to your point, planning so that you can reach for those things that are easy to fuel with that won't break your teeth. Oh my God. Uh, and that are also still tasty and being consistent about taking those. Things. And then, you know, I just get so excited about having my recovery mocha or hot chocolate or—

yeah, like a thermos or something with you in the car so when you get back you have something to look forward to.

Thermos, I love it. I thought about thermos. And, you know, get some cool gear, man. Like, this is always like such a great excuse to be like, oh, I don't buy me a pair of those.

Question, because I got a question for you. Do your shoes change when it's cold? Like, think about like if it's snowing, like, do you have to wear like spiky shoes?

So yeah, if you're— if If you're on icy conditions as a runner or a hiker, you may want to get spikes.

Yeah.

Yeah. So that, and there's a couple of different kinds. There's some that are kind of big and there's some that are kind of like small. So it depends on the terrain you're going on. Like I said, my feet tend to stay really hot, so I usually don't change my shoes. But so, I mean, to your point, some shoes have a lot of mesh.

Yeah. I get watery.

Yep. So there might be some gear changes involved. I know for me, The big thing for me in the cold is windproof stuff.

Yes. Oh my God. Like either a vest— it could be 30 with no wind and it's fine, but if it's 30 and windy, I'm dead.

Yes. Yeah. So like a vest of like for cycling or like a full— I had this great jacket for running that has like little hand mittens that come out. And then you can kind of keep your hands balled up. Usually when your hands are balled up, then they'll start to sweat, and then it's some, you know, you can kind of titrate a little bit, take a little off, then put it back on, and it's all windproof. Oh, I love that thing. And then my ears, those have got to stay warm skiing.

We'll try and link a bunch of things for you guys.

Yeah, all the fun gear. And then like, where do you put your snacks? Yeah, you know, you gotta have your snacks.

Keep it on your body.

So it's always, always chapstick. I'm obsessed.

I—

yeah, having chapped lips is no bueno.

Oh, it's not fun. It's like a paper cut. Like, they're so unnecessarily, like, not fun to have. Yes, they're so, like, stupid, but they hurt so much.

Yes, agreed. And then it, you know, and then you're like, oh, I really want to have some salsa right now later on, and you're like, nope, that's Hard pass. Yeah.

Lips are burning. All right.

So, you know, like Marissa and I said, be consistent with your hydration. Consider things that are gonna be a little bit different and out of your norm. So make sure you're still getting your carbs, your protein post-workout, your hydration, your electrolytes, everything, and having fun out there crushing it.

Yeah. Make some snowmen, you know, do what you gotta do.

If it snows there, Marissa, you're gonna have to send us a picture of you making a snow angel.

I would love that. It hasn't snowed enough to do that yet. Um, but it has snowed and when I tell you, I freak out like a kid who's never seen it before. Cause yeah, very new to me still. And I'm like, oh my God, it's snowing. I'll text Jeff and be like, oh my God, it's snowing. Yes.

And we'll have to post that. Cool.

All right, y'all.

Hopefully you found this helpful and head over to our website, theenduranceedge.com and you under podcast, you can find. Any of our resources that we post there. And y'all keep on getting it. Thanks, Marissa.

Of course. Get after it, guys.

Thanks for listening to the Find Your Edge podcast. If you like what you heard, don't forget to subscribe on your favorite podcast platform so you never miss an episode. And if you're interested in learning more about our endurance coaching, sports and wellness nutrition, metabolic and sweat testing, triathlon training team, or our triathlon training library, be sure to check us out at theenduranceedge.com and don't forget to follow us on social media at The Endurance Edge. Thanks again. And we'll catch you next time.