How to Fuel for Winter Training: 5 Cold-Weather Nutrition Tips for Endurance Athletes

When most of the year in Texas feels like summer, it’s easy to build your entire training and nutrition strategy around the heat. Hydration, electrolytes, sun exposure—we think about these constantly. But once winter rolls around and temperatures drop, your body’s needs shift. The big question becomes:

Does cold weather change your nutrition strategy?

The answer: yes… and no.

Winter training doesn’t overhaul your entire fueling plan, but it does create new challenges—lower sweat loss, reduced thirst, and gear that makes eating on the bike or run harder. With a little preparation, you can continue to fuel like a pro all season long.

Here are five essential cold-weather nutrition tips to help you stay energized, hydrated, and ready to crush your next workout.

👉 Read more about Krista's background and check out her website HERE

1. Your Carbohydrate Needs Don’t Change in the Cold

One of the biggest misconceptions is that you need fewer carbs in winter. Not true.

Your carbohydrate intake is determined by intensity and duration, not the outside temperature. Whether it’s 95° in August or 45° in January, your body still needs the same hourly fueling to support endurance training.

Rule of thumb:

• Moderate intensity: 30–60g carbs per hour

• Long or high-intensity sessions: 60–90g carbs per hour

When in doubt, fuel early and consistently.

2. Electrolyte Needs Do Change—But Not How You Think

Cold weather doesn’t change the concentration of sodium in your sweat. What it does change is how much you sweat overall.

Because sweat loss is lower in winter, your electrolyte needs may drop. The best way to determine your personal requirements is to perform a sweat rate test. If you’ve already done a sweat concentration test, even better—combine the two for a precise hydration plan.

This ensures you’re not over- or under-loading electrolytes during cold-weather workouts.

3. Hydration Needs Shift in Cooler Temperatures

Even though you may not feel thirsty, you still lose fluids through sweat, respiration, and layers of clothing. The catch: your thirst cues become less reliable in cold weather, meaning many athletes unintentionally under-hydrate.

Again, a sweat rate test is your best friend here. Track your results in different temperatures so you have a personalized roadmap for future sessions.

👉 If you don't know your sweat rate, you can schedule a test HERE

4. Choose the Right Mix of Solid vs. Liquid Fuel

In the heat, liquid carbohydrate drinks often feel refreshing. But in cold weather? Many athletes simply don’t want to drink as much.

If you notice reduced fluid intake on winter rides or runs, shift toward more solid fuel sources, such as:

• Gels

• Chews

• Bloks

• Waffles

• Bars

These provide carbohydrates without forcing you to drink more than your body wants. Just remember: you still need to hydrate, even if your thirst is low. That’s where your sweat rate test results can guide you.

5. Plan Your Attire So You Can Actually Access Your Fuel

Cold-weather gear can sabotage your fueling plan if you’re not careful. Thick gloves, multiple layers, and zipped-up jackets can make grabbing a gel feel like solving a puzzle at 20 mph.

Before heading out:

• Check the weather

• Choose layers that still allow pocket access

• Pre-open packages slightly to make them easier to eat

• Place fuel where you can actually reach it

No one wants to stop mid-workout, lose momentum, and fall behind on carbs. A little planning keeps your energy consistent and the workout smooth.

Fuel Smart, Train Strong This Winter

Cold-weather fueling doesn’t have to be complicated. With the right strategy—and a little preparation—you can stay energized, hydrated, and ready to hit your goals all winter long.

These five tips are a great starting point for dialing in your nutrition as temperatures drop. If you need help customizing your winter fueling plan, reach out to the Paragon Training coaching team. We’re here to help you perform at your best in every season.

👉 Have more questions? Krista enjoys talking to athletes! You can schedule a call with her HERE