The key to winter sports is staying warm and dry.
The winter season is here and so are many cold weather outdoor activities, like skiing. The key to winter sports, especially skiing, is staying warm and dry. Hydration and nutrition, sun protection, and prevention of injury also remain important. Exercise in cold weather can feel good, but wear breathable clothing that wicks sweat. This will decrease the risk of hypothermia if you get wet. Avoid cotton clothing, including socks, hats, and gloves, as these stay wet and get cold during sweating (and falling, especially during skiing). Cover ears, fingers, and parts of your face to avoid frostbite. Cold temperatures decrease blood flow to these areas, making them more susceptible to injury.
When we exercise, we lose water as we breathe and lose fluid and electrolytes as we sweat. This can lead to dehydration, which increases the risk of frostbite and hypothermia. When exercising robustly for over an hour, an electrolyte drink will help replace these losses. Monitor urination and moisture in your mouth to guide how much fluid to drink. Urine should be straw-colored and frequent. Not dark, yellow, or odorous. Volume should be a relatively full bladder a few times per day. Ensure suitable and healthy nutrition with a combination of fats, such as avocado and olive oil, carbohydrate, fruits, and vegetables, in addition to protein, such as fish and nuts. Avoid excessive caffeine, as this can contribute to dehydration, although some is fine. Energy bars are ok but avoid as a primary nutritional source.
Protection from the sun is just as important in the winter as in warmer months. Wear proper clothing and use sunscreen. UV reflection off snow and ice can lead to sunburn and eye injuries. This is due to the white and reflective nature of snow, water, and ice. Appropriate UV protective eyewear and goggles are essential.
Skin gets dry in cold winter months. Daily use of moisturizers decreases the risk of dry skin irritation, fissuring, and cuts and can decrease risk of pain and infection. Hydration and antihistamines can be effective at times. Consult with your physician about use of specific oral or topical medications. Consider icy surfaces in your activity path, and using traction devices for running shoes or boots can decrease risk of falls.
Lack of sun protection, cold protection, getting dehydrated and wet are our biggest concerns in winter months. Avoidance is the best protection. Hopefully these tips will help keep you safe and injury free, and most importantly having fun.
