Winter weather means taking special precautions when you exercise outside. Cold exposure can make outdoor activity uncomfortable or even dangerous for anyone unprepared for extreme weather. It's important to be aware of the early warning signs and symptoms of cold exposure and how to prevent problems.
Shivering is usually the first sign of dangerous cold exposure, as the body is trying to generate it's own heat through uncontrolled muscle contraction. This should be your first warning to seek shelter.
The two most dangerous conditions that can result from cold weather exposure are frostbite and hypothermia.
Frostbite describes the freezing of superficial tissues of the face, ears, fingers and toes.
Symptoms of frostbite include:
- Pain
- Burning
- Numbness
- Tingling
- Skin turns hard and white
- Skin starts to peel or get blisters
- Skin starts to itch
- Skin gets firm, shiny, and grayish-yellow
Treatment
To help a frostbite victim, get the person to a warm, dry place and
remove constrictive clothing. Raise affected areas and apply warm, moist
compresses to these areas. Do not rub frostbitten areas or apply direct heat.
Hypothermia is a more severe response to cold exposure that is defined as a significant drop in body core temperature.
Symptoms of hypothermia include:
- Shivering
- Cold sensation, goose bumps, confusion, numbness
- Intense shivering, lack of coordination, sluggishness
- Violent shivering, difficulty speaking, mental confusion, stumbling, depression
- Muscle stiffness, slurred speech and trouble seeing
- Unconsiousness
Treatment
At the first sign of hypothermia take the person to a dry,
warm place or warm the victim with blankets, extra dry clothing or your own body heat.
Prevention
The first line of defense against cold exposure is dressing appropriately for conditions.
Other factors that can negatively affect your
ability to handle cold temperatures can include inadequate nutrition, dehydration, alcohol consumption, certain
medications and health conditions such as diabetes and heart disease, which can significantly decrease a person's
ability to exercise outdoors in the cold.
To improve your comfort and safety while exercising in the cold, the American College of Sports Medicine recommends the following:
- Layer Clothing
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering. - Cover your Head
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body. - Cover your Mouth
To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems. - Stay Dry
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss. - Keep your Feet Dry
Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet. - Stay Hydrated
Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating. - Avoid Alcohol
Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.
