Exercising in the Cold

Winter and cold weather doesn’t mean we need to hibernate with the bears.
However, prolonged cold exposure can be very uncomfortable and even dangerous for unprepared athletes and it’s important to take precautions when exercising in the cold and to be aware of the early signs and symptoms of overexposure to the cold.

When deciding to exercise outdoors this winter always verify the conditions including the temperature and the wind chill factor. The wind chill factor can make things much worse than they seem. The weather can also change rapidly turning your 30-minute walk into a mid-winter trek through 6” of snow. So know the conditions before you head out.

Layering your clothing keeps you warm and dry. There are three layers to consider when exercising in the cold. Each layer has a specific function and combines to help regulate your body temperature and keep you dry.

The Base layer works to keep moisture and perspiration away from your body to keep you warm. It should be in contact with your skin. Materials such as Polypropylene, silk, Thermax and Thinsulate are all good choices. Cotton should be avoided as it stays wet and draws heat from you.

The Middle layer is the insulating layer. Materials like down and fleece are good choices and they also carry moisture away from the base layer.

The Outer layer is to block wind, repel water and allows moisture to escape. Gore-Tex or other repelling materials should also be resistant to tears and abrasions.

Cover your head, hands and feet appropriately also. Fifty percent of all body heat escapes through your head. Fleece is warm but it does not protect against the wind or keep you dry. Mittens are better than gloves as they keep your fingers together. Proper footwear is also very important.

Frostbite and hypothermia are the two most dangerous conditions associated with cold weather exposure. Knowing their signs and symptoms can be very helpful.

Frostbite is described as the superficial freezing of the face, ears, fingers and toes. Symptoms include: pain, burning, numbness, tingling, skin turns white, peels or blisters and begins to itch.

Hypothermia is described as a significant drop in the core body temperature.  Symptoms include: shivering, confusion, numbness, lack of coordination, difficulty speaking, muscle stiffness and eventually unconsciousness.

Treatment for both conditions includes getting the person to a dry and warm place, removing all wet, constricting clothing, applying warm compresses or blankets, or your own body heat. Do not rub frostbitten areas.

So remember to stay warm this winter, layer your clothing, wear a hat, mittens and proper footwear, know the signs of frostbite and hypothermia, drink water not alcohol and enjoy the winter like it should be.