Staying energised while on the snow slopes

Don’t let yourself burn out mid-ski because you haven’t chosen the right food to fuel your trip.

A snow trip is one of the most magical winter experiences, as skiing and snowboarding can be such a rush. While the activity is so much fun it is easy to forget just how tiring the exercise can be on your body. If you aren’t fueling your body with the right carbohydrates and staying hydrated, you can quickly become worn and exhausted.

Here are some tips on how to keep your body healthy while spending as much time as possible on the slopes .

Nourish yourself before the slopes

Filling up on nutritious meals prior to hitting the fields will keep you energised throughout the day. Keep a strong focus on your quality carbohydrates intake, including:

  • Porridge and toast
  • Bananas (smoothie or pancakes)
  • Thick soup with a bread roll
  • Pasta with tomato based sauce

Carry snacks

Keep your energy high by stopping regularly throughout the day to refuel with healthy pocket snacks. These include:

  • Muesli or sports bars
  • Rice pudding
  • Fruit and nut trail mix
  • Bananas and other fresh fruit
  • Sports gels

Stay hydrated

High altitude, cold weather, and dry air all take a serious toll on your hydration. However, our bodies don’t often feel thirsty in the snow. This can quickly result in dehydration. To overcome this you should never wait until you are thirsty to have a drink.

In moderate and high altitudes, your kidneys play an important role in keeping your fluids regulated. The decrease in available oxygen levels leads to hormonal changes in the body causing more fluids to be lost through breathing, sweating, as well as an increase in urine production.

Staying well hydrated will keep you shredding the slopes for longer and prevent possible muscle damage. Carry a small bottle of water or invest in a backpack with a small hydration pack in it.

Alcohol intake

If you are planning on drinking alcohol while you are on a snow trip don’t overdo it. This is especially important if you are recovering from an injury. Consuming alcohol should never be substituted for water as a method of rehydration because, in reality, it has the opposite effect.

Alcohol is also a depressant, impairs your motor skills, and slows your reaction time even after just one drink. This also reduces your concentration and decision-making ability. These skills are vital to all skiers no matter how advanced you may be.

High altitude precautions

The higher the altitude the less available oxygen there is in the air. If you aren’t careful this can lead to hypoxia, a condition where there are low levels of oxygen in the blood. Symptoms include headaches, malaise, nausea, and vomiting — commonly referred to as altitude sickness.

At high altitude, your body requires more carbohydrates. Your body uses this as a fuel to produce higher amounts of carbon dioxide to increase your breathing, delivering more oxygen to tissues.


Skiing and snowboarding are intense sports and can have a significant toll on the body — in some cases, this leads to muscle damage. Keeping up a high intake of protein and carbohydrates can assist your body in repairing damages. Getting your body back out on the slopes quickly.

Above all these you need to get a full night’s rest if you are wanting to perform at your peak on the slopes. For tips on how to wake up feeling fresh and rejuvenated, click here.