Fueling Your Body for Morning Exercise

The cooler, darker days of autumn can present challenges in keeping up with morning outdoor workouts. As daylight shrinks and colder weather settles in, it is important to keep your body hydrated and eat properly to stay safe and still perform your best.

• Water, water, water. Drink plenty of water. It may seem to contradict popular belief that summer is the only time you perspire but exercising in cooler, drier air found in those early-morning autumn exercise routines still produce perspiration that quickly evaporates. The body also loses water when it`s forced to warm and humidify the cool, dry air breathed in during autumn workouts. Dehydration is one of the main reasons for not performing optimally in the colder weather.
• Eat high carbohydrate foods. The best foods to consider prior to a workout in cooler weather are complex carbohydrates. This includes bread, bagels, oatmeal, pasta with tomato sauce, cereal and low-fat cheese. It`s best to eat about 2 hours prior to exercising outside. In cooler weather, food with complex carbohydrates is used to keep your body warm and give you energy. Without a good portion of these foods, fatigue and chill can set in, especially with children.
• Stay away from caffeine. Consuming large amounts of caffeine can cause dehydration prior to a workout. It`s best to avoid drinks like coffee, hot chocolate, and soda before going out for an early morning run.
• Stash away extra food. Emergency food is great to have during your outdoor workout. If you are running a far distance from where you live, take along an extra energy bar. This could come in handy if you find yourself fatigued during the middle of your workout and you are far from home.

Image: Runners dash from the starting line at a cross-country race in Spokane, Wash., in mid-October. (James Richman, WeatherBug user)