Cold weather basics for winter athletes

As an athlete, you will be training year-round and may even play a sport that requires you to be outside in the cold temperatures. When you are outside, it is important to take special precautions. Yes, you will generate heat when you are exercising, moving and playing your sport, but this will not prevent the dangers of exposure and it can actually give you a false sense of security.

There are certain things you need to do to stay safe when the temperature drops.

Getting Dressed

Wearing your heavy winter coat is actually not a good idea when you are outside in the cold exercising and playing sports. You want to wear several thin layers instead. You will be able to remove and add thin layers easier, as your core body temperature changes. When you are working out in the cold, your main goal is to avoid shivering and prevent sweating. Add and remove layers to to keep this goal. When you notice that you are starting to sweat, remove a layer or two, and when you start to shiver, add those layers back.

Fifty percent of the body heat that we lose in the cold is lost via our head and neck. So, you need to make sure that your head and neck are covered when you are working out outside. A scarf is a good choice for your neck and a hat that covers your head and ears is the best type of hat. It is also good to be able to cover your mouth. This will help to warm the air you are breathing in. When the air is very cold, breathing it in can cause issues, such as chest pain and difficulty breathing, especially when you are purposely stressing your cardiovascular system with exercise. You can use a scarf to cover your mouth.

Make sure all of your clothing stays dry. You will significantly increase your loss of body heat if you are wearing wet or damp clothing in cold weather. Remember, sweat makes clothing wet and damp, too. If you know that you are going to be conditioning or playing a hard game, consider bringing a change of clothes to ensure that you stay dry.

Your feet are critical for performance, so you must take care of them. It is important that they stay dry and warm, especially in cold weather. An insulated sock that wicks away moisture, such as one made of wool or polypropylene, is a good choice. Also, make sure that your shoes are in good condition, are dry and lace up well. On this same note, keep your hands safe from the cold with a good pair of gloves.

Stay Hydrated

Drinking plenty of water is not just for those hot and humid days. Hydration is just as critical in cold weather. If you are not hydrated, you put yourself at a greater risk for serious cold-weather issues, such as frostbite and hypothermia. You also want to avoid caffeine and alcohol, because these will dehydrate you. So, get those fluids in, just as you would during the summer.

Watch the Weather

There will be days where it is just too cold to be outdoors training and exercising. Your coach will understand this and will often call off practice or games on days where the temperature and/or wind chill is just too dangerous to be out in. On these days, take your workouts inside for safety.

Resources: Mayo Clinic: Exercise and Cold Weather: Tips to Stay Safe Outdoors

R. Elizabeth C. Kitchen is a former athlete and current coach. She has a background in nursing, fitness and nutrition and sports nutrition. She combines her passion and education for both sports and health and uses it to influence her writing.