continued:

Exercise and cold weather: Tips to stay safe outdoors

Remember sunscreen

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

Drink plenty of fluids

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

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References
  1. Castellani JY, et al. American College of Medicine position stand: Prevention of cold injuries during exercise. Medicine & Science in Sports & Exercise. 2006;38:2012.
  2. Exercising in the cold. American Council on Exercise. http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_24.pdf. Accessed Sept. 14, 2010.
  3. Miller T. Preparing for cold weather exercise. National Strength and Conditioning Association. https://www.nsca-lift.org/Perform/articles/03016.pdf. Accessed Sept. 15, 2010.
  4. Anderson CA (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 16, 2010.
  5. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 16, 2010.
HQ01681 Oct. 30, 2010

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