Exercise outdoors in the early afternoon when the temperature is at its highest. Have warm, dry clothing ready to put on when you finish your workout. When you stop exercising, you generate less heat, but the cold air continues to pull warmth away from your body.
If you run, change your course so that you run out against the wind, and return with the wind at your back. This will help reduce feeling so cold with sweat-soaked clothing.
Consider the wind chill. A wind of 20 mph will make the temperature feel 20 degrees colder. Early signs of hypothermia include weakness, shivering, fatigue, slurred speech, dizziness and confusion. If you experience any of these symptoms, move to a warm area immediately.
A lot of heat is lost through your head and neck, so a hat is important. Use a turtleneck pulled up over your mouth to warm up the air you breathe. Mittens keep fingers warmer than gloves, and together with a hat can help prevent frostbite on fingers or ears.
Try not to overdress which can cause increased sweating. Moisture contributes to heat loss. Remove layers as your body heats up, or start out your workout a little bit chilly. Your body will heat up as you get going.
Don’t wear cotton next to the skin. Cotton captures moisture and as you sweat, it traps moisture next to your body. Your body loses heat four times faster when exposed to water at lower temperatures. Get workout clothes made of wicking fabrics designed to move moisture away from the body.
Small people have a large surface area-to-body mass ratio, which means they have a greater percentage of body in contact with the environment, which means a higher risk for hypothermia. If you’re small, layer up when you’re outside exercising!
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