Monday Feb 2, 2026

Corey M, In The Open!

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Know

From our friend Robb Wolf at LMNT...

Winter Hydration: Navigating Cold Weather, Altitude, and more

Many folks think staying hydrated is simpler in winter. You're not dripping sweat, the temperature is cooler, and you don't feel thirsty as often as usual. So you figure you're good, right?

Not exactly. Cold weather and altitude create unique physiological challenges that increase your hydration needs — even if you feel less thirsty. And if you're hitting the slopes, playing in cold weather, or training at elevation this season, ignoring these factors can impact how you feel and perform.

Here's what happens to your body in the cold:

• Cold-induced diuresis: Blood vessel constriction tricks your kidneys into dumping more fluids and electrolytes. You pee more, even when you're not overhydrated.

• Your thirst mechanism breaks down: Research shows 40% less thirst at 39°F versus 80°F, regardless of hydration status. You won't feel dehydrated until you’re already behind.

• Respiratory water losses nearly double: Breathing cold, dry air can cost you significantly more water. One study showed losses nearly doubled at -4°F compared to 77°F.

• Heavy winter gear makes you sweat more: Winter clothing can increase sweat rate, sometimes up to 2 liters per hour during activities even in freezing temps.

• Altitude compounds everything: Above 8,200 feet, new challenges arise: hypoxic diuresis (increase in urine production), reduced thirst, and potentially Acute Mountain Sickness after one week at elevation.

In today’s winter hydration guide, you’ll learn: 

• A hydration protocol for your first week at altitude versus after acclimatization

• How training at altitude can actually improve your VO2 max

Read the full article: Winter Hydration: Navigating Cold Weather and Altitude

The practical takeaway: Drink electrolyte water throughout your activity, sipping slightly beyond thirst. Aim for about 1 gram of sodium (½ teaspoon) per 16–32 ounces (2–4 cups).

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Eat

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Do

OT2M x 5:

Press x 5-4-3-2-1

+ set of CTB Pull ups

21-15-9 for time:

Push Press/Jerk

Bar Facing Burpees

RX 115/80

Beast 135/95

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9:30 Legends Class

OT 2:00 x 5 sets: 5-4-3-2-1 Strict Press

21-15-9

Pull Ups

Dumbbell Shoulders-to-overhead

Burpees

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Upcoming Dates:

• The Push Up Challenge for The Canadian Mental Health Association starts on Feb 5

• Family Day workout at the Field House - Mon Feb 16 at 9am

• NextGen CrossFit Kids Winter Session II starts Tues Feb 24/Thurs Feb 26

• 26.1 Friday Night Lights - Feb 27

• 26.2 Friday Night Lights - Mar 6

• 26.3 Friday Night Lights - Mar 13

• CrossFit Level 1 Course at BRIO - May 2-3