Preparing for your skiing holiday

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The mountain, the snow, the sun, the event of the year for skiers, snowboarders, hikers and so on ... Did you know that a day on the slopes represents a significant energy expenditure? To be on top of your game, here are some of my top tips on how to manage your energy and that of your children. Get ready to run for the slopes... 

Hydration is the key

When it's cold, we don't necessarily feel the need to drink. However, snow sports require a lot of energy and cause a lot of sweating. It is vital to replace this lost water by having regular drinks.

As for any workout, having a water bottle or a water bladder with you is essential.

The consequences of dehydration can have an impact on your sports day - you will soon experience general fatigue, pain in your legs and shortness of breath, made worse by the altitude and a lack of oxygen, which can lead to falls and injuries.

Drinking a sip of water each time you take the ski lift is a very good habit.

How to stay at your best on slopes

Hurtling down at full speed, weaving and winding your way through... skiing does not mean taking it easy! It requires a lot of energy, especially with the surrounding cold.

You need to increase your food intake to fill up carbohydrates. Starchy foods, proteins, etc. will allow you to recharge your batteries. Don't forget to indulge yourself, as holidays are also about awakening your taste buds through the discovery of regional dishes.

With the cold and the intense exercise, you will burn twice as many calories, and soon work up an appetite. Children's snacks are suitable for the whole family. Cereal bars, fruit jellies, and other energy bars will be your best companions for a successful day out.

Tips: Do you feel like stopping for a snack is a waste of time? Take advantage of the ski lifts for eating, keeping an eye on your gloves to stop them beating you to the bottom!!!

How do you fancy having lunch up a mountain?

Slope enthusiasts who go out for the whole day will need to take a lunch break. You have two options: sandwiches or mountain restaurants.

You can easily turn a sandwich into a balanced meal. Multigrain bread or a traditional baguette are the ideal alternative to recharge your batteries thanks to the carbohydrates they contain. I recommend that you avoid white bread as it does not cover your energy needs and results in faster cravings. You can't beat the trio of a source of protein (ham, chicken, tuna, etc.), a local mountain cheese and some salad (lettuce, tomatoes, etc.). You can also add a reasonable amount of fat (butter, mayo, etc.). Your afternoon session will make up for it.

Mountain restaurants are a perfect option to have a rest and warm up a little. You will generally find a good amount of choice on the menus. I recommend choosing a dish rich in starchy food, but make sure that it does not contain an excessive amount of fat. Favour pasta over chips - they provide carbohydrates that are needed to get you going again. Finish your meal with a dairy dessert, and you're all set for an afternoon on the slopes. And what about the children? Restaurants often offer varied menus so young and old are sure to find something to their taste. As a general rule: pasta, chicken and fruit are all ideal.

Now that you know all there is to know about how to manage your day on the slopes, don't forget the basics: sun cream (factor 50), to stop you coming back as red as a lobster. Without forgetting your children's sensitive skin. Tip: apply sun cream by drawing funny shapes with it - your little one.

Marie Fauchille
Dietician | Nutritionist
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    Advice
    les-risques-de-la-deshydratation

    Water accounts for 60% of the weight of a human being. It is the main component of our body. Therefore, dehydration can have a serious effect on the body, because water intervenes in a many of the chemical reactions that make our body function properly. All forms of physical activity produce heat that must be eliminated. This is the reason why we perspire, a phenomenon that incurs the risk of dehydration.

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    Advice
    comment-bien-s-hydrater

    Your body needs water. For happy and healthy body, you need to compensate for water loss. Before, after and especially during physical exertion, dehydration is any athlete's worst enemy, affecting both the body and sporting performance. That's why staying properly hydrated is essential for all of us. This is why the Aptonia blog is going to publish its first report on the benefits and signs of good hydration for athletes. Firstly, here are 6 tips for staying efficiently hydrated before, during and after exercise.

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