Filed under: Cold
Don’t let cold weather freeze your exercise routine. Use these tips to stay motivated, safe, and warm.
- Dress in layers. Choose synthetic materials such as polyester or polypropylene that stay close to the skin. Avoid cotton since it soaks up sweat! You can always remove layers as you get warmer.
- Protect your extremities—especially your fingers, toes, and ears. Circulation to these areas decreases in cold weather.
- Check the forecast. Wind chill, snow, and rain can make your body more vulnerable to the outside temperatures. Plan an indoor workout when the wind chill is extreme or the temperature drops below 0°F.
- Apply sunblock. You can still get sunburned in the winter so don’t forget the sunscreen!
- Stay hydrated. When exercising in cold climates, don’t rely on thirst to indicate hydration since you usually don’t feel as thirsty in cold temperatures. You need to stay just as hydrated in cold weather as you do when it’s hot outside.
- Ask your doctor. Certain symptoms might worsen in cold weather if you have asthma, heart issues, or Raynaud’s disease (when specific body parts feel numb due to to cold temperatures or stress). Talk to a healthcare professional about your concerns before heading outside for your cold-weather workout.
Each year, the average adult catches 2–3 colds lasting 7–9 days each. That’s almost an entire month—YIKES! What you eat and drink each day can impact your body’s resistance to sickness. Want to keep the doctor away? Eat 9 servings of colorful fruits and vegetables daily.
Choosing nutritious foods when you’re sick shortens the number of days you feel badly and helps you feel better while you’re recovering. Here are some tips to help you get well soon:
- Grab a mug of chicken soup to clear your head and soothe your throat.
- Drink tea (black, green or white) to break up chest congestion and stay hydrated. Tea also contains a group of antioxidants, which could boost overall immunity.
- Take a spoonful of honey before bedtime to quiet a cough. You could also add honey and lemon juice to one cup of boiling water. (Not for kids under one year of age.)
These recommendations might have previously been considered folklore or old wives’ tales, but science now shows that Grandma knew best!
Daily exposure to cold weather increases your nutritional needs. But if you only PT outside for an hour or so a day, workout in a gym, and spend the rest of your time indoors, your daily food and fluid needs don’t change much—even when it’s cold outside. If you’re training in the cold for long periods of time, such as during field deployment or cold weather operations, here are a few ways to help maintain peak performance:
- Calories. Moving through snow and icy terrain while wearing heavy gear causes your body to use more energy. Consume three to four standard MREs or three MCW/LRP rations per day to meet your energy needs. (At times you may have to force yourself to eat.)
- Carbohydrates. Carbs are your body’s first choice for energy. When your caloric needs increase, you’ll need to eat more carbs. Be sure to eat high-carb foods such as rice, noodles, bread, First Strike Bar, fruit or sports bars, crackers, granola, pretzels, and carb-fortified drink mixes from your MRE or MCW/LRP rations. Store snacks in your pockets so you can fuel on the go, between meals, and before bed.
- Hydration. Yes, you can still get dehydrated in the cold. Cold temperatures increase your fluid loss through increased urine output, breathing, and sweating (due to insulated clothing and intensity and duration of exercise). Fuel with fluids (excluding alcohol) even when you’re not thirsty. Make sure to monitor your hydration status by checking your urine color.
Remember, this isn’t the time to start a new diet (such as a low-carb diet) or lose weight, so fuel up to perform well.
Training on the treadmill and “overground” running are not the same. If you’ve experienced treadmill running and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. It seems athletes actually run slower on a treadmill than their normal pace outside, yet they perceive treadmill running as being more exhausting. In other words, even though it feels more difficult, treadmill running is usually less intense and less physically challenging than running outdoors.
If you’re training for an outdoor race, ideally you should run most of your training miles outside. However, running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass. When you want or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely replicate your outdoor runs.
If you decide to run outside during a cold spell, take a look at our article with tips for staying safe in cold weather and the many resources on cold environments where you can find more ways to keep warm and hydrated even in frigid weather. Remember: Whether you stay in or venture out, any exercise is better than none!
Winter’s not over yet. The next month or more can bring anything from ice and sleet to “Snowmageddons” and polar vortexes. Winter weather can be dangerous for you, your family, and even your pets if you’re not prepared. In the event of an emergency you should know what to do to protect yourself and your loved ones. The National Center for Disaster Medicine and Public Health has compiled a list of resources that offer information, tips, and checklists for winter-weather emergencies and general cold-weather health. Stay warm, safe, and resilient!
Most people associate dehydration with hot weather. Here’s news: You can experience dehydration in cold weather too. Being active outside in cold weather for less than two hours doesn’t usually present a problem. But for long-term exposure such as a field deployment, which can last anywhere from a few days to several weeks, the combination of heavy clothing and high-intensity exercise can lead to increased sweating and the possibility of dehydration. You may not feel as thirsty in cold weather as in other climates, because your body chemistry impairs your brain’s ability to tell you when to hydrate. Cold weather also has the effect of moving body fluids from your extremities to your core, causing increased urine output and adding to dehydration.
The bottom line: When in cold climates, don’t rely on thirst to be an indicator of hydration. Drink often, before you’re thirsty. Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. When you’re in a situation where you need to monitor your hydration level keep in mind that carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect since they increase urine flow. Also avoid alcohol consumption in cold weather. It gives a temporary feeling of warmth but interferes with the body’s ability to retain heat since shivering, the normal response to maintain body temperature, is delayed.
Sometimes it’s not easy to hydrate as much as you need, especially when on a mission. One way to measure your hydration status is to monitor the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine is an indication of dehydration. Ideally, urine should be light yellow to clear. Enjoy getting some exercise in the cold weather, but be sure to keep your water bottle in tow.
Fort Drum recently opened a “Mountain Functional Fitness Facility.” In keeping with the goal of overall combat fitness, the facility’s purpose is to help soldiers become strong and agile for combat while deployed in both cold conditions and rough terrain such as rugged mountainous environments.
“Functional fitness” focuses on developing specific muscle movements and overall athleticism rather than building up specific muscles. This new center features state-of-the-art equipment and the mission of helping soldiers become conditioned to operate in realistic situations where both strength and agility training are mission critical. Check out this report in Business Insider for additional photos.
If you exercise in the cold, consider these tips from the American Council of Exercise (ACE; Exercising in the Cold) to stay safe. Check how cold it is before you go out, and do not exercise if the conditions are too extreme. Be sure to dress warmly (keep your head, hands, and feet warm) and dress in layers that can trap insulating dry air near your skin. In addition, avoid blowing air into your gloves and mittens because it will add moisture, which will cause your hands to be colder. For more detailed information, you can read the original American College of Sports Medicine position stand: prevention of cold injuries during exercise.