Staying active during winter has its own challenges. The cold weather does not mean you need to pack up your gym gear and wait for warmer seasons. There are many benefits to exercising in winter. If you have made a decision to continue exercising in cold weather, there are a couple of safety measures you need to take.
If you have health conditions such as asthma, heart problems, and hypertension please have a check-up with your family doctor to see if you can continue exercising in cold weather. Cold and dry air may hurt your lungs and trigger an asthma attack.
Eat Enough.
Make sure you are fuelled up correctly. Exercising in cold weather burns thousands of calories. Having a hearty breakfast and a snack 30 to 60 minutes before working out is important. If you are on intermittent fasting try moving your eating window closer to your exercise time. Our bodies get fatigued faster when we are exercising in cold weather without proper fuel. Make sure that you eat your required macronutrients to fuel up your body.
Stay Hydrated.
Drink water even when you do not feel like it. The lack of proper hydration causes the same risks in cold conditions as in hot weather. In winter we do not feel thirsty. Cold temperatures diminish our thirst by 40%. It may seem like you are not thirsty, but you need to make sure your body stays hydrated. People eat more food in winter because hunger and thirst sensations are alike to the brain. Many times people are actually thirty but they think it is hunger. A general rule of thumb is for every hour of exercise in the heat or cold our bodies need half a liter of water. If you have to drink warmer to stay hydrated, do it. Your body needs water!
Watch Out For Hypothermia.
Exercising in cold weather may cause your body to experience hypothermia. When you exercise outside during winter wear plenty of layers to overcome hypothermia. Shivering is one of the ways the body maintains its temperature. Hypothermia is a medical emergency that happens when your body loses heat faster than it can produce heat, causing a dangerously low body temperature As hypothermia progress, our bodies may stop shivering and people become confused and their hearts stop working. Make sure you wear gloves, warm socks, and hats to protect you from the cold and from experiencing hypothermia.
Check The Weather Forecast.
Preparation is important when you are exercising in cold weather. Make it a habit to check the weather forecast before heading for your workout. Temperature, wind, and moisture and the length of time you will be outside are things you should consider When the cold weather is mixed with wind exercising outside may be unsafe even with warm clothes. The wind is able to penetrate your clothes and remove the insulating layer of warm air that surrounds your body. If the temperature drops to -18 and there is wind consider indoor exercises.
Wear Bright Clothes.
If it is dark when you are exercising in cold weather wear reflective and bright clothing. If you are cycling make sure you have your head and taillights on. If you are working out during the day do not forget to put on sunscreen. It is easy to get sunburned when exercising in winter.
Exercising in cold weather can be done. People just need to take extra caution. You can still enjoy your favorite run, cycle, or snow-skiing when the temperature drops. Monitor how your body feels and your breathing in these seasons. If you can lessen your outdoor exercises in winter and do more indoor exercises that will be the best option. However, whatever you do, do not stop exercising in cold weather!