Myths debunked and actionable strategies to make the most of your trip and feel good on the other side.
Ski trips are our favorite trips! They’re thrilling and physically demanding adventures. So to sustain peak performance and enjoy every moment, proper recovery is essential. However, common misconceptions and ineffective strategies for recovery can result in fatigue, reduced performance, or injury.
In this blog, we’ll debunk recovery myths across five key areas: hydration and nutrition, sleep and rest, soft tissue maintenance, clothing and gear management, and mental recovery. You’ll also gain a handful of actionable strategies to stay energized, pain-free, and make the most of your time on the slopes.
1. Hydration and Nutrition
Myth 1: "You don’t need to drink as much water in cold weather because you don’t sweat as much."
Busted: In cold weather, your body still loses significant water through respiration (your lungs have to hydrate all that cold, dry air coming in- this is why you can see your breath when it’s cold out) and sweat, even if it isn’t as noticeable. Dehydration risk is actually higher in cold climates because the sensation of thirst is reduced. Staying hydrated is critical for maintaining performance and recovery.
Myth 2: "You should load up on protein and avoid carbs for recovery."
Busted: Carbs are your body’s primary energy source, especially for intense activities like skiing. While protein is essential for muscle repair, neglecting carbs will leave you feeling fatigued and decrease your ability to recover and perform that next day. Balance is key.
2. Sleep and Rest
Myth 1: "If I’m tired, I can just catch up on sleep later."
Busted: Sleep debt cannot be fully recovered by sleeping longer later. Poor sleep during a multi-day trip will accumulate and start to inhibit your muscular strength, neurological activity, and mental acuity, impairing recovery and increasing injury risk. Prioritize consistent, quality sleep each night.
Myth 2: "A quick nap is as good as a full night’s sleep."
Busted: While short naps (20-30 minutes) can help reduce fatigue during the day, they cannot replace the restorative processes (like muscle repair and memory consolidation) that occur during deep and REM sleep.
3. Soft Tissue Maintenance and Stretching
Myth 1: "You should stretch before skiing to prevent injury."
Busted: Static stretching before activity can temporarily weaken muscles and doesn’t effectively reduce injury risk. Instead, dynamic warm-ups (e.g., leg swings, bodyweight squats) are more effective at preparing your body for skiing.
Myth 2: "Foam rolling gets rid of muscle soreness."
Busted: Foam rolling does not eliminate soreness but can help reduce its severity and improve circulation. It’s a tool for soft tissue maintenance, not a cure-all, and should be combined with proper hydration, nutrition, and rest.
4. Clothing and Gear Management
Myth 1: "Thicker clothing layers keep you warmer."
Busted: Thicker isn’t always better. Layering with the right materials (moisture-wicking base, insulating mid-layer, and waterproof outer layer) is far more effective at maintaining warmth and preventing overheating or sweat accumulation.
Myth 2: "Wearing cotton is fine as long as you stay warm."
Busted: Cotton absorbs moisture and loses insulation when wet, increasing the risk of hypothermia in cold conditions. Stick to synthetic or merino wool layers that wick moisture and retain warmth.
5. Mental Recovery and Stress Management
Myth 1: "Mental recovery isn’t important on a physical trip like skiing."
Busted: Mental fatigue can impair focus and decision-making, increasing the risk of accidents. Mental recovery strategies like mindfulness or light social activities are just as important as physical recovery to ensure peak performance and safety.
Myth 2: "Pushing through discomfort builds mental toughness."
Busted: While there’s value in resilience, ignoring signs of mental or physical fatigue can lead to burnout or injury. Listening to your body and taking appropriate rest or recovery measures shows smarter, not weaker, decision-making.
Alright, now that we’ve cleared that up, let’s talk strategy. Below are a few tactics, recommendations, and examples for each category that you can take with you on your trip (we promise they won’t weigh your luggage down). 😜
1. Hydration and Nutrition
Hydration:
Why it's critical: Cold weather reduces thirst cues, and altitude increases fluid loss. Dehydration affects performance, cognition, and recovery.
Strategies:
Carry an insulated water bottle or hydration pack to prevent freezing.
Set reminders to drink at regular intervals (e.g., every hour, every 2-3 runs).
Add electrolytes (e.g., Nuun, PLINK!, or our favorite: UnTapped) to water to maintain electrolyte balance.
Goal: Consume at least 3-4 liters of fluid daily, adjusting for sweat and altitude.
Nutrition:
Why it matters: Skiing depletes glycogen stores and breaks down muscle tissue, requiring replenishment.
Strategies:
Breakfast: Include a mix of complex carbs (oats, whole-grain toast), protein (eggs, Greek yogurt), and healthy fats (avocado, nuts). Example: A bowl of oatmeal topped with nuts, fruit, and honey.
Snacks: Keep high-energy snacks accessible during skiing. Examples: Trail mix, protein bars, dried fruit, jerky.
Lunch/Dinner: Focus on balanced meals. Example: Grilled chicken (protein), quinoa or sweet potato (carbs), and steamed vegetables (micronutrients).
Post-Ski Recovery: Within 30 minutes of finishing, consume a recovery snack with a 3:1 carb-to-protein ratio. Example: Chocolate milk or a protein shake with a banana.
2. Sleep and Rest
Sleep:
Why it's critical: Sleep is when your body repairs muscles and restores energy.
Strategies:
Prioritize sleep hygiene: Use blackout curtains, reduce screen time 1 hour before bed, and maintain a consistent bedtime.
Consider supplemental sleep aids like magnesium or melatonin (especially at high elevation).
Example Routine: Wind down with 5 minutes of light stretching or a warm shower to relax muscles before bed.
Rest Periods:
Why it's important: Helps prevent overtraining and reduces injury risk.
Strategies:
Take periodic breaks during skiing. Use chairlift rides to rest your legs and refuel.
Schedule an easier ski day mid-trip to recover. For example, focus on groomed runs rather than steep or technical terrain.
3. Soft Tissue Maintenance and Stretching
Foam Rolling and Other Mobility Tools:
Why they’re effective: Release muscle tightness, reduce soreness, and enhance circulation, improve pain. Bonus benefit: you have to get into some funky positions to roll out, so you get some sneaky core work done!
Strategies:
Roll quads, IT bands, glutes, calves and back muscles for 1-2 minutes each after skiing.
Use a lacrosse ball for smaller areas like feet and shoulders. Massage guns work great too (but you’ll miss out on some of the core and total body work that you get from rolling out).
Stretching:
Why it's helpful: Improves flexibility, reduces stiffness, and supports mobility.
Morning Routine: Dynamic stretches like leg swings, walking lunges, and arm circles to prepare for activity.
Evening Routine: Static stretches for 30-60 seconds per muscle group. Examples:
Hamstrings: Seated forward fold.
Quads: Standing quad stretch or couch stretch.
Calves: Downward dog or wall calf stretch.
Lower Back: Child’s pose or cat-cow stretches.
4. Clothing and Gear Management
Dry Gear:
Why it's important: Wet gear can lead to discomfort, cold stress, and frostbite risk- a real bummer when you’ve got more cold days ahead!
Strategies:
Use boot dryers or place boots and gloves near a heat source overnight.
Pack extra gloves, socks, and base layers and rotate them through as needed.
Layering:
Why it works: Proper layering regulates body temperature and reduces sweat accumulation.
Strategies:
Base layer: Moisture-wicking (e.g., merino wool or synthetic).
Mid-layer: Insulating (e.g., fleece or down).
Outer layer: Waterproof and windproof shell.
Remove a layer during breaks to avoid overheating and sweating, then re-layer before skiing.
5. Mental Recovery and Stress Management
Relaxation:
Why it's critical: Stress increases fatigue and impairs recovery.
Strategies:
Practice mindfulness or meditation for 5-10 minutes daily. Apps like Headspace or Calm can guide you.
Use breathing exercises like box breathing, breath 360, or a physiological sigh for quick and effective de-stressing.
Mental Stimulation:
Why it's helpful: Keeping morale high prevents burnout and enhances focus.
Strategies:
Reflect on the day- we like the “rose, bud, thorn” method:
Rose: best part about the day
Bud: what you’re most looking forward to for tomorrow
Thorn: worst part about the day
Incorporate light activities, like playing cards or board games, or collaborating on cooking a fun dinner to relax and bond with your group.
Bonus Tips for High-Altitude Ski Trips:
Acclimatization: If skiing at high altitudes, arrive 1-2 days early to acclimatize.
Oxygen Support: Portable oxygen cans can assist in short-term recovery at elevation (but will not replace acclimatization.
Altitude Sickness Prevention: Stay hydrated, avoid alcohol, and ramp your activity up gradually to avoid shocking your system!
Recovery on a multi-day ski trip is about more than just resting at the end of the day. By focusing on hydration, nutrition, sleep, soft tissue care, gear management, and mental recovery, you can maintain energy and avoid burnout. While it’s tough to keep all these things in check throughout your trip, even focusing on a few of these proven strategies can help you get the most out of every day on the slopes and stay healthy along the way.
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