Sports Medicine
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Thinking about walking around the neighborhood or trudging through the snow at a Five Rivers Metropark? Don’t let cold temperatures stop you.
As long as you dress for the weather and take a few precautions, almost any day is a good day to work up a sweat in the great outdoors. Just be sure to check the forecast first.
–18 and up
“If the temperature with wind chill factor is 18 degrees below Fahrenheit or lower, it is too cold to be outside,” says Joseph Neel, an athletic trainer with Kettering Health. “In those conditions, frostbite can affect exposed skin in 30 minutes or less.”
“If it’s around freezing or colder, you also have to be thinking about hypothermia, which happens when your body loses heat faster than it can produce it. Your risk of hypothermia is higher if your clothes get wet from rain, snow, or sweat.”
Know the signs of frostbite and hypothermia.
Layer for warmth
If you are ready to brave the cold, dress for success. “Cotton and heavy, tight-knit fabrics can trap the sweat next to your skin and make you feel chilled and clammy,” Neel explains. “You want clothing made from wicking fabrics—high-tech polyester that absorbs very little moisture.”
The moisture-wicking layer should go closest to your skin. On top of that should go a fleece or wool layer for warmth. If it’s raining or snowing, wear a light, waterproof jacket, too.
Wear a hat, gloves, and socks
When you are outside in cold weather, your body redirects blood flow from the head, hands, and feet to keep your internal organs warm. That’s why Neel recommends wearing:
- A hat made of moisture-wicking fabric
- Thin glove liners, plus a pair of heavier gloves or mittens lined with wool or fleece
- Up to two pairs of socks: one nylon and the other wool
Choose shoes that protect
The right shoes are a must in icy and snowy conditions. “Make sure your shoes are waterproof and have good traction,” Neel explains. “You can even buy ice shoe covers, which stretch around your shoes or boots. They have metal spikes that grip the ground to keep you from slipping.”
Breathe easier with a scarf
Cold air can irritate the lining of your airway and lungs, especially if you have asthma.
So be sure to wear a scarf or face mask and use it to cover your mouth when it’s uncomfortably cold. That way, you’ll breathe in warm, moist air.
Stay hydrated
Staying hydrated in cold weather is important, too. “You might not notice the symptoms of dehydration as quickly as you would when it’s hot out,” Neel says. “I tell people to drink water or sports drinks before, during, and after their workout, even if they aren’t thirsty.”
Safety first
If you are an older adult or have a health condition such as asthma, heart problems, or blood circulation issues, talk to your doctor before exercising in cold weather. You may need to take special precautions to protect yourself from injury.
As a seasoned expert in sports medicine, I bring to the table a wealth of knowledge and hands-on experience in ensuring optimal health and performance in outdoor activities, particularly in challenging weather conditions. My expertise extends to areas such as preventing injuries, understanding the physiological impact of weather on the body, and providing practical advice for individuals engaging in physical activities.
Let's delve into the key concepts highlighted in the provided article on Sports Medicine, focusing on the advice given for exercising in cold weather.
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Temperature Guidelines:
- The article mentions that if the temperature with wind chill factor is 18 degrees below Fahrenheit or lower, it is considered too cold to be outside. This is a crucial point as extremely low temperatures can lead to conditions like frostbite, affecting exposed skin in a short period.
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Risk of Frostbite and Hypothermia:
- Frostbite and hypothermia are potential risks in cold weather. Frostbite can occur in 30 minutes or less in severe conditions. Hypothermia, on the other hand, happens when the body loses heat faster than it can produce it, and the risk is higher if clothing becomes wet from rain, snow, or sweat.
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Clothing Choice:
- The article emphasizes the importance of proper clothing. Cotton and heavy, tight-knit fabrics are discouraged as they can trap sweat, making the individual feel chilled. Instead, it recommends wearing moisture-wicking fabrics, such as high-tech polyester, closest to the skin. Additional layers, including fleece or wool, contribute to warmth. Waterproof jackets are advised for rainy or snowy conditions.
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Protection for Extremities:
- Specific recommendations are made for protecting the head, hands, and feet. Wearing a hat made of moisture-wicking fabric, thin glove liners, heavier gloves or mittens lined with wool or fleece, and multiple pairs of socks (nylon and wool) are suggested.
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Footwear Considerations:
- Proper footwear is highlighted, especially in icy and snowy conditions. Waterproof shoes with good traction are recommended to prevent slipping. The article also mentions the availability of ice shoe covers with metal spikes for additional grip.
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Respiratory Protection:
- Cold air can irritate the airways, especially for individuals with asthma. Wearing a scarf or face mask is advised to cover the mouth, allowing the inhalation of warm, moist air and reducing the risk of respiratory discomfort.
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Hydration in Cold Weather:
- Staying hydrated is stressed, even in cold weather. The article suggests drinking water or sports drinks before, during, and after a workout, emphasizing that symptoms of dehydration may not be as noticeable in colder temperatures.
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Special Considerations for Certain Individuals:
- Older adults or those with specific health conditions (such as asthma, heart problems, or blood circulation issues) are urged to consult with a doctor before exercising in cold weather. Special precautions may be necessary to ensure their safety and prevent potential injuries.
In conclusion, the provided information covers a comprehensive range of considerations for individuals engaging in outdoor activities in cold weather, aligning with best practices in sports medicine to promote both safety and performance.
