With winter quickly approaching outdoor exercise enthusiasts must make sure to protect their bodies’ against cold related injury. Cold related injury is multifaceted with cold temperatures, wind chill, and dampness all contributing at some level to decreases in core body temperature. Many people are well aware of the risks of heat related injuries in the summer; however forget that exercising in cold environments during the winter months present similar health related problems. This article will identify some easy steps for avid winter exercisers to follow to protect themselves from cold weather injuries.

Maintain Proper Hydration: Hydration is just as important during winter exercise as it is during summer exercise. When the body becomes dehydrated it reduces the overall blood volume, meaning there are fewer fluids available to warm the body’s tissue during cold weather exercise. To ensure proper hydration drink 17-20 fl oz of water 2-3 hours before planned exercise event, 7-10 fl oz 20  min before start of exercise, and drink fluids at a constant rate of 7-10 fl oz every 10-20 minutes during the exercise session.

Wear Layers:  The best way to stay warm during winter exercises is through utilizing layers of clothing. By layering you clothing you can take off or add as much as you need in response to the temperature you are exercising in. It is best to start with a lot of layers and gradually work your way down to a few layers as the intensity of your exercise increases. Always remember that as soon as the exercises session is completed quickly put back on all of your initial layers to prevent rapid cooling.

Proper attire: The best clothing for winter exercise is clothes that are windproof and waterproof, but allow for the heat and sweat to evaporate from the body. This prevents sweat from remaining on the clothes and causing a cooling factor.  The clothing should not restrict the body’s natural movement and be as lightweight as possible. There are countless commercial cold gear products available now that meet all of these specifics.

Protect your Head and Neck: 50% of total heat loss from the body occurs through the head and neck. Be sure to always wear a hat when exercising in the cold and wear shirts that have a high collar on them to provide adequate coverage for your neck.

Protect your Mouth and Nose: To avoid respiratory infections from breathing in extremely cool air, wear some type of warm weather face mask that properly covers your mouth and nose to prevent excess cold air entering your lungs. If the cold air causes eye irritation or dryness, goggles can be worn to decrease this irritation.

Watch the Wind: If the temperature drops below freezing it is recommended to add an extra layer of clothing for every 5 mph of wind.
Always remember that when exercising in the cold to perform an adequate warm up so that your body’s core temperature has adequate time to properly heat up. If not, you’re at an increases risk for musculoskeletal injury. Also, please remember that during your warm up, rest breaks, or cool down to wear your warm up suit. This will help keep your body warm as your core temperature drops back down. Finally, always check the weather before you exercise. Excessive cold temperatures or damp and windy conditions might accelerate the cold process so an alternative indoor exercise session might be needed in harsher conditions.  If at any time during cold weather exercises you feel that you are sustaining frost bite or hypothermia please go to the nearest emergency medical center immediately.

References:
Prentice, W.E. (2008). Arnheims Principles of Athletic Training: A Competency Based Approach (13th Edition). New York. McGraw Hill