California has been lashed with storms piling up record amounts of snow in the Sierras and flooding many other parts of the state, while the southwest and northern states have seen bitter cold and dangerous amounts of snow and wind. These weather extremes can affect your ability to stay healthy and safe while exercising, training, or working outdoors during the winter. Here’s what our military experts have to say.
Dress Correctly
Many people struggle to maintain their exercise routines while indoors. Outdoor exercise routines can still be enjoyed in cold weather with the appropriate pre-planning and exercise precautions, said U.S. Army Lt. Col. Chad Hulsopple, assistant professor of family medicine at the Uniformed Services University of the Health Sciences and director of the National Capital Consortium’s Sports Medicine Fellowship.
“Icy, snowy, and wet conditions can result in rapid cooling of the body and injuries from slips and falls,” he said. “Avoid overdressing and materials with cotton, which can result in excessive sweating and sweat retention, respectively. The body can lose heat 25 times faster with wet skin,” Hulsopple pointed out.
“Consider at least three loose clothing layers—moisture-wicking base layer, insulating mid-layer, and a breathable wind and waterproof outer layer,” he said. “Multiple layers allow temperature control by removing and adding layers throughout your workout to maintain comfort.”
And don’t forget to protect your entire body. You can lose heat rapidly in your head, neck, and extremities, so wear stocking caps, gloves, and moisture-wicking socks. “Some cold-weather environments might require thicker socks with insulating and moisture-wicking properties,” he said.
Also consider waterproof breathable shoes and gaiters to decrease the likelihood of getting your feet wet. There are commercially available traction cleats for additional grip on snow and ice, Hulsopple noted.
Pay Attention to Hydration and Hunger
Hydration and energy intake are key components of being able to withstand the rigors of outdoor exercise and training in starkly cold, windy conditions, or high altitudes.
“Both of those are really important to ensure your safety and your well-being, and also in making sure you have enough energy to perform in whatever capacity is needed,” said U.S. Navy Lt. Victoria Selkirk, a sports dietician and the combined food service department head at U.S. Navy Medicine and Training Command and U.S. Marine Corps Air Ground Center Twentynine Palms in California.
“Factors like thirst mechanisms are not being triggered in colder temperatures, so it is extremely important to remember to make sure you are drinking preferably warm, non-caffeinated fluid when performing prolonged, arduous activities outdoors in cold weather,” she said.
Energy intake, including the consumption of high-calorie snacks, becomes highly important while operating in cold weather and higher altitude environments.
“The colder climate dramatically increases the rate at which your body burns calories and you need to replace those,” Selkirk said. “The heat your body generates comes from the foods that you eat, so carbohydrates and fat can help with that.”
One way to do that is “continuous chow,” meaning eating small, healthy snacks constantly to maintain a consistent level of energy while working or training. Selkirk suggested roasted almonds, dried cranberries, raisins, dried vegetables, crackers, and energy bars.