9 Winter Safety Tips for Enjoying Outdoor Activities in the Snow, Cold and Sleet

Winter is here, and if you don’t mind exercise outside in cold weather you should always prepare in advance. Snow, rain, wind and icy roads can create dangerous conditions, even if you’re used to running or walking on a familiar path. Stay prepared by making sure you wear the right shoes and gear to stay warm and protected. Remember to always prioritize hydration because it remains important in winter.

As long as you are prepared and safe, exercise outside in the winter can be fun and keep you motivated. Some people prefer to go out into nature when it is cold because of its health benefits. Before you workout outside, consider these nine winter workout tips for exercising safely in cold weather.

Problem: loss of body heat

Solution: Dress dry (not just warm).

Water is one of the most efficient conductors of heat, meaning it moves heat from the area of ​​highest concentration to the area of ​​lowest concentration. So if you get wet or sweaty during exercise outside during the winter, you are at higher risk of losing body heat because water conducts it from your skin to the air.

To avoid soggy clothes and loss of body heat, wear performance clothing that wicks away moisture: polyester and nylon are good choices. Always stay away from cotton during winter outdoor workouts, as cotton tends to absorb moisture and can add to the cooling factor.

Problem: being too hot under layers

Solution: Choose outerwear that you can easily get rid of.

Although you’ll need multiple layers for your warm-up and early stages of your workout, you’ll probably feel the need to shed at least one layer at some point. Winter outerwear can be bulky and restrictive, not to mention too warm. So plan ahead by wearing outer layers that you can easily shed and store, whether that’s wrapping a jacket around your waist or attaching a sweater to your hydration backpack.

Problem: Poor visibility due to darkness and precipitation

Solution: Wear bright colors.

Not only is it colder in winter, but it is also often darker, even during the day. In most places, winter brings dark clouds, gray skies, and precipitation that can make it difficult for vehicles and pedestrians to see.

Everywhere, it gets dark earlier, sometimes as early as 4:30 p.m. If you plan to exercise outside during the winter, especially in the late afternoon or evening, wear bright colors to stand out. You may also choose to wear a headlamp, vest, or other body light to make yourself more visible.

Problem: You can’t feel your hands and feet

Solution: Protect your extremities with appropriate equipment.

Keeping your extremities warm is essential to keeping the rest of your body warm. I don’t know about you, but when my feet are wet and cold, it’s much harder for my whole body to get warm and stay warm. Good winter training shoes wick away water, or even are completely waterproof. If you don’t want to buy new shoes, check with a local winter clothing store for waterproof shoe covers.

You’ll want to minimize mesh on your shoes and opt for high-tops or a pair that’s tight around the ankles to keep snow and ice out. Choosing the right socks for exercising in cold weather usually means choosing a blend of warm fabric (like wool) and moisture-wicking fabric (like nylon). A personal favorite is Swiftwick’s Pursuit line, which blends merino wool, nylon, and spandex.

Depending on the weather conditions you live in, you may also need hand protection. If it’s cold, but not snowy or icy, you can get by with cotton, wool, or other knitted gloves. In case of precipitation, opt for waterproof gloves, like this pair of Nike Shield running gloves.

Problem: Slipping on wet or icy surfaces

Solution: Make sure you have good traction.

In addition to keeping your feet warm, you also need to make sure they don’t slip all over the place, especially if you’re going for a run: falling on cold, hard ground is definitely no fun. Before you leave, check the bottom of your shoes to make sure the outsole isn’t too worn. Just like tire tread, you want shoe soles with grippy surfaces to keep you stable. If the place where you plan to exercise is very slippery, you can also purchase shoe covers for rain and snow, as well as ice and snow handles which adapt to the sole of your shoe to prevent slipping.

Problem: Cold head, ears, nose and mouth

Solution: Cover them.

When it’s cold outside, your body’s efforts are aimed at keeping your vital organs warm. This means it sends less blood to your extremities and skin, keeping circulation primarily to your torso. This is why our fingers and face become coldest when outside.

You can try various things to protect your face. Wear earmuffs or a warm, thick headband to cover your ears. For the nose and mouth, you can wrap a scarf around the lower half of your face. A hat can keep your head warm, and sunglasses can keep precipitation out of your eyes (and reduce sun glare if it snows).

Problem: I don’t want to drink water

Solution: Hydrate yourself, even when you don’t feel like it, and make it taste better.

During the cold winter months, you may not feel like drinking water – a warm drink usually seems much more appealing. Winter is the only time of year when I don’t follow the “drink when you’re thirsty, don’t drink when you’re not thirsty” rule, because I almost never feel thirsty when it’s cold.

To combat this, try drinking room temperature water or even heating your water before going out: it will quickly cool to a more palatable temperature. Flavoring your water or drinking flavored sports drinks can also help you consume more fluids.

If you really can’t bring yourself to drink water during your workout, as long as you drink enough before and after you should be fine (as long as your workout doesn’t last more than 90 minutes). Drink about 20 ounces (0.6 liters) before and after to stay hydrated.

Problem: combating wind chill

Solution: Go to the wind first.

The more you sweat, the more likely you are to lose body heat. This is because the fluid on your skin is a poor conductor of heat and can lower your core temperature. If you’re doing a travel-based workout, like running or cycling, start by going against the wind. This way, towards the end of your workout – when you sweat the most – the wind will be at your back and you’ll struggle less with wind chill.

Problem: the body is stiff and tired

Solution: Don’t skip your warm-up or cool-down.

Your body needs time to adjust to the cold and then return to a resting state. Before your workout, spend at least five to 10 minutes performing a dynamic warm-up, which can include light cardio exercises as well as joint mobilization exercises. Here is an example of a warm-up:

Three rounds:

• One minute high knees
• 20 alternating side lunges
• 20 jumping jacks

Once you’re done with your workout, take a few extra minutes to calm down. Good recovery includes static stretching and a recovery technique such as foam rolling. As soon as you finish cooling off, change out of damp clothes. If you were doing resistance exercises, you may also benefit from five to 10 minutes of low-intensity cardio exercises, such as walking.