Stay Warm During your Cold Workouts
by Erin Heide
Cover Up
When you are cold, your body focuses its heating effort to the core to protect your heart and other organs. This is why it’s important to cover up your extremities (arms and legs, hands and feet, as well as your head and ears).
Choose layers
Bodies generate a great deal of heat when you exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside. You can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moisture wicking material as your first layer, then proceed with cotton or fleece layers, as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
Keep hydrated
Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
Check the weather
Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise.
BE ALERT: Can you recognize hypothermia?
- Excessive shivering
- Drowsiness
- Confusion
- Slurred speech
- Exhaustion