Daily exposure to cold weather increases your nutritional needs. But if you only PT outside for an hour or so a day, workout in a gym, and spend the rest of your time indoors, your daily food and fluid needs don’t change much – even when it’s cold outside. If you’re training in the cold for long periods of time, such as during field deployment or cold weather operations, here are a few ways to help maintain peak performance: 

Calories: Moving through snow and icy terrain while wearing heavy gear causes your body to use more energy. Consume three to four standard MREs or three MCW/LRP rations per day to meet your energy needs. 

Carbohydrates: Carbs are your body’s first choice for energy. When your caloric needs increase, you’ll need to eat more carbs. Be sure to eat high-carb foods such as rice, noodles, bread, First Strike Bar, fruit or sports bars, crackers, granola, pretzels, and carb-fortified drink mixes from your MRE or MCW/LRP rations. Store snacks in your pockets so you can fuel on the go, between meals, and before bed. 

Hydration: Yes, you can still get dehydrated in the cold. Cold temperatures increase your fluid loss through increased urine output, breathing, and sweating (due to insulated clothing and intensity and duration of exercise). Fuel with fluids (excluding alcohol) even when you’re not thirsty. Make sure to monitor your hydration status by checking your urine color. 

Remember, this isn’t the time to start a new diet (such as a low-carb diet) or lose weight, so fuel up to perform well. 

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