Navigating Cold and Flu Season: A Guide to Staying Healthy for Endurance Athletes
As the days get shorter and temperatures drop on Delmarva, athletes face the inevitable challenge of navigating the cold and flu season. Staying healthy during this time is crucial when preparing for upcoming spring races as a runner, cyclist or triathlete. In this guide, we'll explore practical tips for bolstering your immune system, as well as how to modify your training plan if you find yourself under the weather.
Avoiding the Bug
First things first, practice good hygiene by washing your hands regularly, especially after being in public spaces. Simple as it is, proper hand hygiene is one of the most effective ways to prevent the spread of viruses. Even if washing and sanitizing your hands, avoid touching your face. Viruses can enter your body through the eyes, nose, and mouth. Minimize the risk by avoiding unnecessary touching of your face.
You can also boost immune support with a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals, such as vitamin C, vitamin D, and zinc, that support immune function. Additionally, stay hydrated to support overall health. A simple recommendation is for men to drink about 1 gallon of water everyday, and ¾ of a gallon for women. Proper hydration helps flush toxins from the body and maintains optimal bodily functions. Quality sleep can also help prevent infections. A well-functioning immune system can more effectively recognize and combat pathogens, reducing the risk of falling ill.
What to Do If You Get The Flu (or some other bug)
Feeling under the weather doesn’t necessarily mean you have to put a complete hold on training and activity, but you may need to modify your plan. Pushing through intense workouts when you're sick can compromise your immune system and prolong recovery. Do a quick “neck check,” if you have symptoms below the neck, such as fever, chills, aches, or GI distress, rest is best. Research has shown that runners with systemic symptoms 8-12 days before a race had a 1.9x higher DNF rate compared to healthy controls (Van Tonder, ext. al., 2016). If you only have minor symptoms isolated to the head and neck, consider reducing the intensity and duration of your planned run, bike, or swim. Modifications to workouts should be based on not only how you are feeling, but should also be considered in the context of your overall stress level. Remember: stress is stress is stress.
If you are feeling too under the weather to modify and complete your workout, it is okay! Missing a few planned workouts and allowing yourself to recover will be better for your training plan than trying to push through. Gentle activities like light walking, yoga, or easy cycling can help to flush out toxins by promoting circulation without overexerting yourself.
You may need to increase your fluid intake to maintain hydration if you find yourself losing more water through sweat or other bodily functions as a result of being sick. Nutrition demand may also increase, as your immune system uses energy to fight off illness, just as your muscles use energy to workout. It is important to make sure you are getting adequate sleep, as it supports the production of immune cells and antibodies. If symptoms are severe or persist, consult with your primary care physician.
As athletes, staying healthy during the cold and flu season is paramount for long-term success. By prioritizing immune support, practicing good hygiene, and adjusting your training plan when needed, you can navigate the challenges of the season while setting the stage for a strong and resilient athletic future. Remember, your health is your greatest asset, and taking care of yourself during the off-season ensures you'll be ready to tackle your training goals when the next season rolls around.
At Driven Physiotherapy we help Delmarva’s endurance athletes live, train, and perform at their best. If you’re looking for guidance on how to move beyond a nagging injury or have big goals for Spring, we’re here to help. Click the link to sign up for a FREE training audit.