Training in harsh conditions can be uncomfortable as well as hazardous to your health if you’re not properly prepared. Since winter is right around the corner, I would like to give you tips on how to train in cold weather…. An ounce of prevention is worth a pound of cure!1. When training in cold weather you should dress in layers. That way you are not cold when you first get started; and, as your body temperature rises you can easily shed a layer or two. When you slow down or begin a cool down phase it is best to put your layers back on so that you don’t lose body heat too fast.
2. You may not think you are losing a lot of water when it is cold, but you lose water through respiration and insensible perspiration. It is advised that you drink 8-10 ounces before you workout; 4-6 ounces every ten to fifteen minutes during your workout; and 16-24 ounces within thirty minutes of completing your workout. I cannot stress enough the importance of proper hydration.
3. The type of material you wear is important as well. Choose a fabric that wicks moisture away from the body. You don’t want to be cold & wet. Cotton is a good fabric; also, manufacturers have invented special types of fabrics that will keep you warm and dry.
4. If while training, you begin to feel disoriented, cold or wiped out, put some layers back on, get out of the cold and drink some fluids. These symptoms could be an indication of a serious condition such as hypothermia. If you do not feel better within a few minutes… seek medical attention. Also, make sure that you have good protection over your fingers and toes. These extremities are the first to be effected by frostbite. If your hands and feet begin to go numb or are painfully cold, that’s a good indicator that you need to warm them up before you do them damage.
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