Know the signs of frostbite
Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.
Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area—but don’t rub it because that can damage your skin. Seek emergency care if numbness doesn’t go away.
Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are at greater risk.
Hypothermia signs and symptoms include:
- Intense shivering.
- Slurred speech.
- Loss of coordination.
- Fatigue.
Seek emergency help right away for possible hypothermia.
Dress in layers
Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat—enough to make you feel like it’s much warmer than it really is. The evaporation of sweat, however, pulls heat from your body and you feel chilled.
The solution?
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.
Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
You might need to experiment to find the right combination of clothing for you based on your exercise intensity. If you’re lean, you might need more insulation than someone who is heavier.
Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.
Protect your extremities
When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable to frostbite.
Wear a thin pair of glove liners made of a wicking material, such as polypropylene, under a pair of heavier gloves or mittens lined with wool or fleece. Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.
Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And remember a hat to protect your head or headband to protect your ears. If it’s very cold, consider wearing a scarf or ski mask to cover your face.
Remember safety gear
If it’s dark when you exercise outside, wear reflective clothing. And if you ride a bike, both headlights and taillights are a good idea. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.
Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet, especially if you have a tendency to have cold fingers and toes or if you have a condition such as Raynaud’s disease.
It’s as easy to get sunburned in winter as in summer—even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and a lip balm with sunscreen. Protect your eyes from snow and ice glare with dark glasses or goggles.
Drink plenty of fluids
Don’t forget about hydration; it’s just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty.
You can become dehydrated in the cold from sweating, breathing, the drying power of the winter wind and increased urine production, but it might be harder to notice during cold weather.
Monitor yourself
These tips can help you safely—and enjoyably—exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent injuries such as frostbite.
Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time in case something does go wrong.
