How To Safely Workout In Cold Weather
Check the Weather!
This first tip may seem a little silly - it’s winter. It’s cold! But make sure the temperature and the wind chill are above 5 degrees F. Frost bite is less likely to occur at 5 degrees or above.
Stay Hydrated
Often, people aren’t as focused on hydration in the winter. It’s not hot, we’re not sweating as much, we aren’t thinking about staying hydrated. But it is just as important now as it is in the warmer months. Remember to drink enough water and liquids throughout the day. Dehydration can lead to a host of issues - rapid heart beat, dizziness, headaches, lack of sweat, even vomiting - which exacerbates the problem. According to the Mayo Clinic, “the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.”
Don’t Forget the Sunscreen
The sun still shines in the winter! In addition, the cold, dry air makes your skin more susceptible to the damaging effects of UV rays. Skincancer.org recommends using a sunscreen that has a rich cream or oil formula, and reapply every two hours. The more moisturized your skin, the more you’re protecting it from the elements.
Choose a Dynamic Warm Up & Active Recovery Cool Down
A warm up and cool down are important after every workout, regardless of whether it’s hot or cold. A warm up increases your core, muscle and connective tissue temperatures, easing your cardiovascular system into a strenuous activity and preparing your muscles and joints for motion by allowing more elasticity. Focused, dynamic warm ups also activate the muscles you want to use during your workout, helping those muscle fibers to fire and work to their potential. A cool down helps to lower your heart rate; static stretching can aid in recovery and performance for the next time you work out. Choose warm up activities such as glute bridges, banded walks, and calf sweeps. Consider doing your cool down inside - stationary biking, jogging in place, or a short yoga flow.
Choose the Right Gear
Layer up! It’s recommended that you utilize 3 layers - an initial sweat-wicking layer against the skin, an insulated middle layer, and finally a waterproof layer to top it off. You can always remove layers as you go if you get too hot. And because of the dark early mornings, cloudy days, and evenings, choose reflective or bright colored clothing. Reflectors are also useful.
Protect Your Head, Hands, and Feet
Because your body will send more blood to the core during your cold-weather workout, it’s important to keep your hands and feet warm. Doubling up on gloves (thin pair of gloves with an outer layer of mittens) works great. Thermal socks are also recommended. As much as 50% of the heat from your body is lost from your head and neck. Hats, headbands, and neck gaiters are all great tools. A neck gaiter or scarf is also useful to help cover your mouth and nose to get some warm airflow if the cold air is uncomfortable.
Know the Signs of Frostbite and Hypothermia
According to Texasheart.org, “frostbite happens when the blood vessels in the skin narrow (constrict). Because less blood can flow through the narrowed vessel, the fluid in and around the skin cells develops ice crystals.” To avoid frostbite, follow the tips above by exercising in weather warmer than 5 degrees F and wearing proper attire.
Symptoms of hypothermia include:
Confusion and sleepiness
Slurred speech
Shallow breathing
Change in behavior
Extreme shivering or no shivering at all
Stiffness in the arms and legs
Poor control over body movements
Again, the same precautions listed above can help prevent hypothermia, but be aware of the symptoms!
Be safe out there and have fun!
In health,
CP