I talked a couple of days ago about how much fun one could have with outdoor physical activities, even in the winter. I also said that precautions must be taken in attire and safety issues.
Below are some Cold Weather Tips to Make Going Outdoors Safe and Enjoyable:
Ø Dress in layers:
Bundling up so that you look like that kid in A Christmas Story not only makes it impossible to move, but chances are you will overheat. Dressing in layers makes it easy to remove a layer once the activity has started should you become too warm. That layer is also there to put back on when you start to cool down after the activity is over. The type of layers will make a difference in how well you maintain normal body temperature. The first layer should be of a wicking material, which will pull the sweat away from the body. Using a cotton layer here will trap the moisture, holding it to your body, causing you to feel cold. The second layer may also be wicking, however, fleece and wool not only wick away moisture, but also form an insulating layer to help hold in body heat. The last layer should be of breathable material, yet waterproof so that environmental moisture and cold do not compromise body heat.
Ø Cover your head:
Covering your head is crucial to beating hypothermia. 50% of body heat is lost through the head. A head band or stocking cap will not only retard the heat loss from your body, but protects your ears as well. And speaking of head protection…downhill skiing, snowboarding, and even huge sledding or tubing hills, would warrant a helmet. Activities with the potential of impact with ice, rock, trees, other participants, etc. is a red flag warning to take precautions for head injury. And an added bonus of a helmet: It keeps your head warm!
Ø Footwear:
The type of footwear you will use, of course, will depend on what activity you are involved. Every winter sport has its own type of footwear. Make sure that the gear fits properly and that you wear a wicking type of thermal sock. Cotton socks will not remove the moisture from the area and then the boots may rub blisters on the feet…and the feet may also become very cold. Wear shoes that are approximately a half of size larger than you normally wear to accommodate the thickness of insulated socks. If walking is your activity, make sure your boot or shoe has traction to avoid falls. There are traction devices made for the shoes, something like snow chains for car tires, that are easily put on or removed, giving more stability on the snow and the ice.
Ø Extreme cold:
Wind chills at 20 degrees below zero = frostbite. Whether the fingers or toes or ears or the face is involved, any exposed skin is at risk for frostbite in this type of weather. An insulated face mask that covers from the nose down is what I choose to wear, while my hubby prefers to wear a bandana Jessie James style! His bandana does double duty because it will also help to heat the air that he is breathing into his lungs. Even though my mask does some warming of the air, I pull up my neck gaiter when I need more warmth of my inspired air. The fingers and the toes are at the greatest risk for frostbite because the body constricts blood vessels of these areas to shunt the blood (warmth) back to the trunk in an effort to maintain body temperature. The hands should be covered. Many times using two pairs of gloves or one pair beneath a pair of mittens will be enough. However, I have been known on extremely cold days to use commercial air-activated hand warming pouches. I slip one into each mitten and my fingers stay toasty! These can also sometimes be placed in boots for your toes.
Ø Avoid dehydration:
Dehydration is every bit as much a problem in the winter as in the summer; possibly more. People do not think about drinking an appropriate amount of water in the winter because the body just does not send out the signal that it is thirsty like it will do in the summer’s heat. Plus the dry cold air makes the lungs work harder to add moisture to each breath, creating more fluid loss via evaporation from the lungs. When the body is dehydrated it can accelerate hypothermia, frostbite or fatigue. Avoiding alcoholic beverages or extreme caffeine ingestion is a good idea as well. Alcohol is not only a diuretic (drug that increases urine output) like caffeine is, but it is also a vasodilator. After alcohol consumption, blood flows to the skin because capillaries become larger, releasing body heat quicker and leaving our body temperature to decrease rapidly.
Ø Common sense:
Your best protection against winter activities mishaps would be to use some common sense. Know the weather forecast before going out! Getting caught on top of a mountain in a white out (blizzard conditions) is not only NOT fun but extremely dangerous. And even while on a walk around the neighborhood, try to avoid rainy weather, or extreme wind chills, or low visibility. It does get dark early in the winter so plan your activity accordingly. Either go earlier or wear reflective clothing so that you will be seen. You may think that bright sunny days, with clear skies are not menacing, but remember that the snow provides a major ‘mirror’ to reflect those UV rays, magnifying their sunburn potential. Be sure to apply sunscreen often and wear sunglasses that block out those UVB rays, preventing what is referred to as snow blindness (cornea burns). It is very painful and may last up to 48 hours. Also, your lips need the same protection so carry lip balm that has a high SPF to prevent future skin cancers.
