Fueling for Cold Weather vs. Hot Weather Events: A Temperature-Based Approach

When it comes to endurance events, few factors influence your fuelling strategy as much as the weather. While it may seem obvious, if you consider how you feel in hot and cold conditions, a lot of people training for a big event forget to plan for various weather conditions.

Think about how you feel when you’re running, cycling, or playing a sport in sweltering weather versus how you feel in the freezing cold. These conditions affect your body's hydration and nutrition needs more than you think. Still, many athletes take a one-size-fits-all approach to salt, fluid, and energy intake — and that’s where performance can fall apart.

Let’s unpack what happens in hot vs cold conditions, and how to tailor your approach to avoid cramps, fatigue, and electrolyte mishaps.

Why Temperature Matters for Endurance Athletes

Your body works hard to maintain a core temperature around 37°C. In hot weather, that means sweating buckets to stay cool — and with that comes major fluid and electrolyte loss. In the cold, you may not sweat as much, but the dry air and increased urine output can quietly dehydrate you without the obvious signs.

Training in extreme temperatures also changes how your muscles use fuel. Heat ramps up your reliance on carbohydrates, while cold exposure can blunt your thirst cues and reduce hunger, making it harder to stay on top of energy needs.

Hot Weather Hydration: Managing Sweat and Salt

In hot weather, sweat loss can exceed 1.5 litres per hour, depending on your body size and activity. Along with water, you're losing sodium, potassium, magnesium, and other electrolytes — all critical for nerve function and muscle contraction.

Many athletes instinctively reach for salt tablets or pickle juice to combat cramps. While that might provide short-term relief, over-salting without replacing other electrolytes — or without enough water — can lead to gastrointestinal issues, bloating, or worse, hypernatremia (too much sodium in the blood).

Instead, opt for hydration products that offer a balanced blend of electrolytes. Fixx Nutrition’s Fuel X and Fuel X Pro are great examples. 

Aim for 300–700mg of sodium per hour during hot weather training, adjusting for your sweat rate and the duration of exercise. 

Cold Weather Fuelling: Don’t Be Fooled by Low Sweat

Just because you’re not drenched in sweat doesn’t mean you’re off the hook. Cold weather reduces thirst and appetite, meaning many endurance athletes drink and eat far less than they need. You’re also more likely to urinate frequently due to what's known as "cold diuresis," which further depletes the fluid in your body.

What’s more, cold muscles rely heavily on glycogen to stay warm — increasing your carbohydrate needs. This is where Fixx Nutrition’s Fuel X range shines again. It provides a fast-absorbing blend of carbs and electrolytes that’s easy on the stomach, even in cold conditions. 

Cramp Management in Any Climate: The Role of CrampFix

Cramps can strike in both hot and cold conditions, and they're not always a sign of dehydration or sodium loss. Research suggests that muscle cramps often stem from neuromuscular fatigue — where overworked muscles because of disrupted signals from the nervous system.

This is where Fixx Nutrition’s CrampFix makes a big difference. Unlike salt-heavy strategies, CrampFix works through the mouth-to-brain pathway to calm overactive nerves — offering fast-acting cramp relief without the need to overload on salt or water.

Whether you’re sweating it out in the sun or grinding through freezing wind, CrampFix gives you a safer, smarter way to keep cramps at bay without tipping your electrolyte balance off course.

Common Myths: Debunked

• "You don’t need to hydrate in the cold": False. Dehydration is common in winter due to dry air and reduced thirst. You may be losing more fluid than you realise.

• "Pickle juice is the ultimate cure for cramps": Partly true. The vinegar in pickle juice may trigger a reflex that relieves cramps, but it's not a long-term solution — nor does it provide balanced hydration or fuel. You’re better off using the likes of CrampFix for both short-term and long-term relief.

• "More salt = better performance": Nope. Over-salting can be dangerous. What you need is the right mix of electrolytes — not just sodium — and always in context with water and carbohydrate intake.

Tailoring Your Strategy to the Conditions

Instead of sticking to the same hydration plan year-round, ask yourself:

• Am I sweating heavily or lightly?

• Is my appetite reduced due to the cold?

• Am I overcompensating with salt to prevent cramps?

• Am I fuelling consistently with carbohydrates?

Small adjustments in how and when you fuel can make a big difference in both comfort and performance. Remember, it’s not just about what you drink or eat — it’s how and when you do it that counts.

Train Smarter with Fixx Nutrition

Whether you're pushing through the heat or layering up for winter training, Fixx Nutrition has your back. Our various nutritional sports products, backed by science, deliver targeted relief for muscle cramps without excess sodium. Fuel X and Fuel X Pro give you the electrolyte and energy support you need, with options that suit any climate and training load. For cramp, CrampFix is trusted by thousands of athletes and weekend warriors around the world.

Explore the full Fixx Nutrition range today and take the guesswork out of hydration and fuelling — no matter the weather.