Movement

Quick Tips for Staying Safe and Warm in the Cold

Exposure to cold temperatures can impact your health and your performance. When you train, practice, or play in cold weather, you lose heat and your body can’t always keep you warm, which puts you at risk for illnesses like hypothermia and frostbite. While you need to be careful, you don’t have to skip out on your favorite sports or outdoor workouts. Here are a few rules to remember when training or competing in the cold.

Know the signs.

It’s important to stay warm and dry when you’re exposed to the elements. If you get wet, your body loses heat five times faster than if you’re cold but dry. If you feel weak or tired, notice your skin changing color or appearance, feel painful, prickly burning or itching on your skin, experience numbness, or your skin blisters, go inside and seek medical attention if symptoms persist or get worse.

Stay hydrated.

STAY HYDRATEDYou’re less likely to feel thirsty when it’s cold, even if you’re running for long distances, training, or playing hard. Decrease your risk of dehydration by drinking plenty of water before, during, and after your workout or game.

Limit your exposure.

As the temperature drops and/or the wind chill increases, limit the amount time you spend outdoors. If you must be out in the cold for extended periods of time, seek shelter every hour for 15-30 minutes to allow your body to warm up.

Wear proper apparel.

Your summer workout gear isn’t going to cut it in December and January. Layer on adidas Climaheat gear, designed specifically to keep you warm and dry. Your base layer should be a moisture-wicking fabric that pulls sweat away from your skin, while the outer layers help maintain warmth and repel and resist moisture. As you sweat, remove extra layers. You don’t want your skin exposed, but you want to allow your body to cool itself. Put layers back on if you feel cold. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.