Health and Safety Cold Weather Exercise Safety Shivering, Frostbite, and Hypothermia By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 19, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Andrea Rice Fact checked by Andrea Rice Facebook LinkedIn Twitter Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact-checker specializing in health and wellness. Learn about our editorial process Print Winter exercise safety. (c) Scott Olson / Getty Images Table of Contents View All Table of Contents Shivering Frostbite Hypothermia Cold Weather Safety 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 Shivering is usually the first sign of cold exposure. As the body is trying to generate its own heat you will develop uncontrolled muscle contraction. Shivering should be your first warning to seek shelter and warm up your core temperature. The two most dangerous conditions that can result from cold weather exposure include frostbite and hypothermia. Frostbite Frostbite describes the freezing of the superficial layer of the skin and the underlying tissues of the face, ears, fingers, and toes. Signs and symptoms of frostbite include: PainBurningNumbnessTinglingSkin turns hard and whiteSkin starts to peel or get blistersSkin starts to itchSkin gets firm, shiny, and grayish-yellow Steps to Take 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 Hypothermia is a more severe response to cold exposure that is defined as a drop in body core temperature from 98.6° F (37° C) to 95° F (35° C). Signs and symptoms of hypothermia include: ShiveringCold sensation, goosebumps, confusion, numbnessIntense shivering, lack of coordination, sluggishnessViolent shivering, difficulty speaking, mental confusion, stumbling, depressionMuscle stiffness, slurred speech and trouble seeingUnconsciousness 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. How to Dress Right for Winter Exercise Hypothermia Prevention The first line of defense against cold exposure is dressing in layers that are appropriate for the conditions. Layers should include a combination of clothing (base, mid, and outer) that help regulate your temperature and keep you warm and dry. Other factors that can negatively affect your ability to handle cold temperatures can include inadequate winter hydration and 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. Eat for winter exercise: What you eat before cold-weather exercise can help you avoid serious cold-related issues. Plan ahead and pack the right snacks for sustained energy in the cold. 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. How To Safely Exercise In Cold Weather To improve your comfort and safety while exercising in the cold, the American College of Sports Medicine recommends the following tips: 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 Warm and 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. How to Dress for Walking in Cold Weather 8 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Nakamura K, Morrison SF. Central efferent pathways for cold-defensive and febrile shivering. J Physiol. 2011;589(Pt 14):3641-3658. doi:10.1113/jphysiol.2011.210047 Cheung SS. Responses of the hands and feet to cold exposure. Temperature (Austin). 2015;2(1):105-120. doi:10.1080/23328940.2015.1008890 Johns Hopkins Medicine. Frostbite. MedlinePlus. Frostbite. Cleveland Clinic. Hypothermia (Low Body Temperature). Kenny GP, Sigal RJ, McGinn R. Body temperature regulation in diabetes. Temperature (Austin). 2016;3(1):119-145. doi:10.1080/23328940.2015.1131506 Fudge J. Exercise in the Cold: Preventing and Managing Hypothermia and Frostbite Injury. Sports Health. 2016;8(2):133-139. doi:10.1177/1941738116630542 American College of Sports Medicine. Exercising in Hot and Cold Environments. Additional Reading Centers for Disease Control and Prevention. Extreme Cold: A Prevention Guide to Promote Your Personal Health and Safety. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! 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