Winter sports: the challenges of cold temperatures and botanicals
The Milan-Cortina 2026 Winter Olympics shine the spotlight on winter sports and athletes who, thanks to their immeasurable dedication and passion, push themselves to the limits of their physical and mental abilities. Alpine skiing and snowboarding, cross-country skiing and biathlon, speed skating and ski jumping are disciplines that require not only strength, endurance, and concentration, but also an extraordinary ability to adapt to cold temperatures and high altitudes, which can only be achieved through intense training and proper preparation.
But for winter sports amateurs who enjoy snow and ice, are there natural solutions that can support physical and mental performance and help the body adapt to difficult environmental conditions?
In this article, we will see how, based on traditional use and scientific evidence, certain botanicals can help, along with proper nutrition and hydration.
The challenges of winter sports
We have seen that all winter sports force the body to adapt to the cold and, often, to altitude as well. To maintain a constant temperature, our body must increase its energy expenditure and glucose consumption. However, under these conditions, other specific physiological responses are also triggered.
Peripheral vasoconstriction
Prolonged exposure to cold causes a typical defensive response: peripheral vasoconstriction. Blood flow to the extremities is reduced to preserve the temperature of vital organs, thus compromising the supply of oxygen and nutrients to active muscles, with an increased risk of muscle spasms and reduced muscle efficiency.
Tendon stiffness and joint vulnerability
Intense cold increases the viscosity of synovial fluid and reduces the flexibility of muscles and tendons. Muscle stiffness, in turn, reduces contraction times and increases the risk of acute injuries, such as strains and tendon injuries. Some winter sports, such as alpine skiing, snowboarding, and skating, also impose repeated mechanical stress on the joints, which, together with reduced lubrication, can trigger inflammatory processes.
Systemic inflammation, oxidative stress, and immune system depression
The combination of prolonged or repeated exercise, altitude (many winter sports are practiced above 2,000 meters), and cold increases oxidative stress and reactive oxygen species (ROS), which, under normal conditions, are neutralized by endogenous antioxidant systems. If these defensive mechanisms become overloaded, a state of prolonged oxidative stress may develop, leading to persistent inflammation and slower recovery times. In addition, intense, prolonged exercise without adequate recovery can temporarily depress the immune system, an effect well-known in sports medicine as “open window theory”.
“Masked” dehydration
Opposite to common belief, intense cold promotes dehydration and, consequently, the loss of mineral salts. Fluid loss through breathing increases significantly in cold, dry environments, while the thirst mechanism is reduced by up to 40% compared to baseline conditions. Water deficiency in turn compromises thermoregulation, cognitive performance, and the ability to eliminate metabolites.
The role of mental concentration...
Disciplines such as biathlon, which combine extreme aerobic endurance with shooting accuracy, ultimately require exceptional levels of cognitive focus in conditions of physical fatigue and environmental stress. The ability to maintain concentration and clear decision-making under pressure often makes the difference between victory and defeat.
...and proper nutrition
Proper nutrition is always essential for maintaining good health, but in winter sports, it is essential to adapt it specifically to the discipline, the environmental conditions of practice, and athletic training. This means that the intake of macro- and micronutrients must be carefully evaluated and personalized.
Botanicals as a natural response: from tradition to scientific evidence
Here is a selection of botanicals that offer complementary approaches based on specific mechanisms of action, and supported by scientific research.
Ginseng (Panax ginseng C.A. Meyer): the king of adaptogenic plants
Ginseng is probably the oldest adaptogenic plant, known to man for over 7,000 years. It was listed among the most noble plants with stimulating properties in the Shennong Bencao Jing, a kind of Chinese pharmacopoeia written over 2,000 years ago. While ginseng means “man plant” in Chinese due to its anthropomorphic appearance, the term “Panax”, which identifies the genus of these plants belonging to the Araliaceae family, derives from ancient Greek with a meaning close to the Latin panacea, i.e., “cure-all.”
The main constituents of ginseng are ginsenosides, tetracyclic triterpene saponins with a stimulating effect on the hypothalamic-pituitary-adrenal axis, due to a corticosteroid hormone-like chemical structure. They regulate glucose metabolism, facilitating its transport to muscles, where it becomes available to support physical exercise, but they also exhibit anti-inflammatory and immunostimulant effects. The latter effect, however, seems to depend on another fraction of the phytocomplex, namely the polysaccharide fraction; overall, ginseng acts on the non-specific (or innate) immune response, stimulating the body to activate its own immune defenses.
Supporting its long traditional use as a tonic and stimulant, many scientific studies have investigated the effect of ginseng on fatigue and physical performance, but so far, the results have been inconclusive. A 2016 meta-analysis asserted that clinical evidence is insufficient due to the limited number of controlled, randomized studies; moreover, many studies in the available literature were conducted on small samples.
It is also necessary to emphasize the enormous heterogeneity of ginseng-based products on the market and their variable quality. A very common adulteration, for example, lies in using the aerial parts instead of the root, since the former are less valuable than the underground organ and much cheaper. However, the leaves have a different ginsenoside content and composition than the roots, leading to different biological activity.
If you want to discover how our high-quality ginseng root extract differs from commercial samples obtained in part or in whole from the leaves, download our brochure.
Rosehip (Rosa canina L.): nature's antioxidant shield
Rosehip is a wild, thorny shrub belonging to the large rose family, common in temperate regions all over the world. It produces fruits—or rose hips—with an extraordinarily high vitamin C content (when fresh), which varies depending on the plant's growing conditions, the fruit's stage of ripeness, and post-harvest treatments. Phytochemical analysis reveals that rosehip contains not only vitamin C but also many polyphenols and flavonoids, as well as carotenoids and galactolipids.
Traditionally used as a tonic and to regulate the gut, a very recent review has highlighted its antioxidant properties (through signaling pathways that modulate cells' redox activity) and anti-inflammatory properties (thanks to the inhibition of various pro-inflammatory cytokines), justifying its use in osteoarticular ailments.
Furthermore, several studies have shown that, thanks to its antioxidant and anti-inflammatory effects, rosehip can keep muscles healthier, improve their performance, and mitigate possible damage; however, clinical evidence is still limited.
Maca (Lepidium meyenii Walp.): energy from the Andes
Maca is a Brassicacea (i.e., a distant relative of cabbage and broccoli), also known as “Andean ginseng or Peruvian ginseng” because it grows exclusively at high altitudes (3,500-4,500 meters) on the Andean plateaus of Peru; it is traditionally considered an adaptogenic plant.
For over 2000 years, it has been an important staple food for Andean populations, because of its rich nutritional profile: carbohydrates, consisting of both starches and FOS (fructo-oligosaccharides), and proteins, with all the essential amino acids, but also micronutrients (iron, zinc, calcium, potassium).
In such a hostile environment, characterized by extreme temperature variations, cold nighttime temperatures, intense UV radiation, and reduced oxygen availability, maca has evolved to produce unique secondary metabolites: macamides and macaenes, fatty acid derivatives responsible for its biological activity.
Maca is recommended as a restorative tonic for physical and mental fatigue and as a metabolic support.
Concerning physical performance, a recent systematic review published in Nutrients (January 2025) analyzed both animal and human studies (including some athletes). The results show that maca significantly improves physical performance, with a mechanism that appears to be linked to its antioxidant properties.
Botanicals: benefits for our well-being
Based on scientific evidence, botanicals show great potential not only for winter sports amateurs but also for those who care about their mental and physical well-being.
To learn more about homeostasis and adaptogenic plants, you can also read our article: Adaptogenic plants: an aid to mental and physical homeostasis.
To find out more about all Made in EPO extracts, visit the dedicated section of our website.