Working out in a Winter Wonderland

With Christmas approaching the inevitable drop in temperature is upon us. The good news is that this colder weather brings with it a plethora of outdoor winter activities to enjoy. People often have very practical reasons for wanting to avoid the outdoors as the temperature drops, the most common are a fear of getting hypothermia or severe frostbite. Thankfully if you prepare properly and plan ahead you can safely avoid these risks.

The most important thing when exercising outdoors in the cold is to ensure you are dressed appropriately. Here are some tips on how to best face the frigid temperatures:

Do’s and Don’ts of Dressing for Winter 

Do – Dress in layers. Multiple thin layers is actually warmer than one thick layer, also this allows you to make adjustments if you get to warm/cold.

Don’t – Overdress. If you are too warm you will sweat and make your clothes wet. Wet clothes will cause you to cool down quickly once you slow down.  

Do – Wear a hat and mittens. This one may seem obvious but it is none the less important. To help keep you warm and prevent frostbite you want as little of your skin visible as possible.  

Don’t – Wear cotton. Cotton absorbs moisture and does not retain its ability to insulate once it gets wet.

Do – Wear moisture wicking materials. Polypropylene and wool are able to help keep moisture away from the body. This helps limit the cooling effects of sweating, they are also able to continue to insulate even if they get wet.  

Don’t – Assume warmer is safer. Moderately cold weather that is very damp can still put you at risk for hypothermia.

Dressing properly is not the only thing that can be done to stay safe while exercising during the winter. It is important to keep track of your fluid intake. If the weather is cold and dry, your body will lose more moisture as you breathe because your body adds moisture to the air. This loss of moisture combined with the fact that cold actually makes you feel less thirsty could quickly lead to dehydration. Bring fluids with you at all times, but ensure they are insulated. If the fluids become very cold they will bring your core body temperature down.

If you keep these things in mind, you will be able to participate in the many outdoor activities that are available during these colder months. Whether you are enjoying a day at the ski hill, playing some shinny hockey during your lunch break or taking part in some good old fashioned snow fort building there are so many ways to stay active and enjoy the winter months.

References from the SIRC Collection:

1. Castellani, J., & Young, A. (2012). Health and performance challenges during sports training and competition in cold weather. British Journal Of Sport Medicine, 46(11), 1-5. 
2. Clark, N. (2013). Winter nutrition. American Fitness, 31(6), 66-67. 
3. Clark, N. (2012). Winter Nutrition – Fueling for Cold Weather Exercise. ACSM Fit Society Page, 8-9. 4. Jett, D., Adams, K., & Stamford, B. (2006). Cold Exposure and Exercise Metabolism. Sports Medicine, 36(8), 643-656. 
5. Noakes, T. (2002) Chapter 2: Exercise and the cold. Advances in Sport, Leisure & Ergonomics, 13-31. 
6. Pavlik, A. (2012) Don’t Let Winter Weather FREEZE Your Workouts. American Fitness, 30(6), 32-33. 7. Young, A. J., & Castellani, J. W. (2007). Exertional fatigue and cold exposure: mechanisms of hiker’s hypothermia. Applied Physiology, Nutrition & Metabolism, 32(4), 793-798.

Training in a Winter Wonderland

by Leigh Cove
Algonquin College Sport Business Management Intern

Dipping temperatures, blistering winds, and the icy obstacle course that was once a road, usually send many fleeing inside to the safety and warmth of their homes this time of year. For others it’s their playground. Whether you are a winter athlete, coach, or like to train outside regardless of the season, there are a few points to keep in mind before you step out into the cold.
  
Frostnip, frostbite, and hypothermia are the three primary cold weather injuries athletes are exposed to in winter. For frostnip and bite to occur the temperature must drop below freezing (0°C), and skin does not necessarily have to be exposed. Hypothermia can happen anytime your core body temperature drops below 37°C. These injuries occur when the body’s heat loss is greater than the amount it’s generating.

To prevent heat loss, those training outside in winter should dress appropriately and layer. Layering ensures there is a barrier of air between your skin and the ambient environment which acts to reduce heat flow away from the body. At the same time do not over dress, wearing too much clothing can lead to excess sweating and cooling of the skin through evaporative heat loss.

General Guideline to Layering:

• 0°C to -10°C - Single long-sleeved synthetic layer 
• 15°C to -20°C - Base layer with windbreaker or running shell 
• Below -20°C - Add a second long-sleeved layer under coat

In preparing for cold weather training it is important to be aware of not just temperature but the wind chill. Wind, whether it be natural or man-made (such as the wind created by a skier going downhill), amplifies heat loss and reduces the amount of insulation provided by clothing by disturbing the pocket of air layering creates. The heat loss caused by wind chill (despite the actual temperature) can be extreme enough to cause frostbite on its own.

Since winter weather can be unpredictable, planning ahead is the best way to ensure you will properly prepared when training outside; make sure to check the forecast regularly, adjust training when necessary, dress appropriately, stay hydrated and most importantly, have fun.

Printable PDF wind chill cards are available through the SIRC website: http://www.sirc.ca/online_resources/weather.cfm#wind

References from the SIRC Collection:

1. Castellani J, Young A. Health and performance challenges during sports training and competition in cold weather. British Journal Of Sports Medicine. September 2012;46(11):1-5. 
2. CLARK N. winter nutrition. American Fitness. November 2013;31(6):66-67. 
3. Gassewitz D. Coaches Guide to Winter Weather. Coaches Plan/Plan Du Coach. Winter2011 2011;17(4):7. 
4. Hydration status and fluid and sodium balance in elite Canadian junior women's soccer players in a cool environment. Applied Physiology, Nutrition & Metabolism. October 2012;37(5):931-937. 
5. Kicklighter T, Edsall J, Martin M. Effect of Moisture-Wicking Garments on Temperature Regulation During Exercise. International Journal Of Athletic Therapy & Training. November 2011;16(6):9-13. 
6. Peiser B, Reilly T, Atkinson G, Drust B, Waterhouse J. Seasonal changes and physiological responses: Their impact on activity, health, exercise and athletic performance. International Sportmed Journal. March 2006;7(1):16-32.