The cold weather is setting in, but that doesn’t mean you have to stop playing your favorite sports. Winter provides unique opportunities to enjoy activities like skiing, snowboarding, ice hockey, and more. However, the colder temperatures also require some special considerations when exercising or competing outdoors. Follow these tips to safely stay active even when there’s snow on the ground. This content is created in mutual collaboration with M. Ishaq from Lifestyle Sports Deals.

Layer Up to Stay Warm One of the keys to enjoying winter sports is dressing properly for the conditions. The general rule of thumb is to layer up so you can adjust as needed.

• Base layer – Wear moisture-wicking fabrics like polyester or wool next to your skin. This will keep you dry.
• Insulation layer – Add a fleece or down jacket to trap body heat.
• Outer shell – Top it off with a waterproof, breathable jacket to block wind and snow. Look for coats specially designed for athletic use.
• Don’t forget hats, gloves, warm socks, and even face masks or balaclavas when it’s extremely cold.

Pay Attention to Extremities
Your core may feel sufficiently warm when bundled up, but your hands, feet, ears, and nose are still vulnerable in frigid weather.

Tips to keep extremities safe and warm:

• Wear insulated, waterproof gloves/mittens. If your hands get too hot, try a thin pair of glove liners underneath.
• Wear thick, moisture-wicking socks. Wool or synthetic fabrics designed for skiing or snowboarding work best.
• Cover your ears with a hat, headband, or earmuffs if needed.
• Use petroleum jelly or waxy lip protectants if your nose/cheeks are exposed.

Stay Hydrated Dehydration is still a real concern even when temperatures drop below freezing. The dry air and cold winds can accelerate water loss. Drink plenty of fluids before, during, and after outdoor winter workouts.

Tips for hydration:

• Carry an insulated water bottle to avoid freezing.
• Opt for warm fluids like tea in addition to water.
• Limit alcohol and caffeine which have dehydrating effects.
• Urine should be clear or lightly yellow – darker colors indicate dehydration.

Watch for Frostbite and Hypothermia In extreme cold, uncovered skin can develop frostbitten areas which feel numb and look discolored or waxy. Low body temperature (hypothermia) is also a risk and causes uncontrollable shivering, confusion, slurred speech, and loss of coordination.

To prevent these dangerous conditions:

• Cover all exposed skin. Small body parts like noses, ears, and fingers are especially vulnerable.
• Take regular breaks out of the cold. Head indoors or get in a heated vehicle to warm up.
• Stay dry since water/sweat accelerates heat loss. Change into dry layers if needed.
• Consume warm, high calorie foods and drinks for energy to regulate body temperature.

If you notice signs of frostbite or hypothermia in yourself or others, immediately get to a warm location and contact emergency services. Don’t ignore the symptoms.

Use Proper Winter Gear In addition to having the right clothing, following sports may require specialized winter gear:

Downhill Skiing/Snowboarding

• Wax skis/snowboards more frequently in cold, icy conditions
• Consider wearing a helmet to prevent head injuries
• Use goggles to protect eyes from wind/glare
• Ensure bindings are professionally adjusted to avoid uncontrolled release

Ice Hockey

• Wear pads on elbows, pelvis, knees in case you fall
• Select a helmet with full cage face mask for safety
• Use a composite hockey stick to prevent cracks in frigid temperatures
• Consider “skate fenders” to prevent sharp blades from inflicting cuts

Additional Winter Sports Considerations Here are few other tips to safely participate in popular cold weather sports:

Winter Running

• Jog on plowed trails rather than slippery roads
• Opt for shoes with added traction like spikes or special winter treads
• Slow your pace since footing is less secure

Snowshoeing

• Use trekking poles for balance and to distribute workout intensity
• Stay on marked trails – it’s easy to lose your sense of direction with lack of visible landmarks

Sledding/Tobogganing

• Inspect hill and route to avoid obstructions like trees, fences, or ice
• Sit up and steer with feet, rather than lying down head-first
• Keep a safe distance from other sledders
• Don’t sled alone in case you need help

Prevent Injury and Illness While staying active in winter can be great fun, you do need to take some special care of your body when training and competing in the cold.

Injury Prevention Tips

According to a study by Viprow sports, injury chances are almost doubled in winter due to high octane nature of sports that cause exhaustion. Mainly resulting in head and neck injuries.

• Warm up muscles thoroughly – start workouts slowly then gradually increase intensity
• Wear supportive footwear with traction to prevent strains and sprains
• Lift and carry gear properly – use legs for power, not your back
• Stretch regularly before and after activity, even when it’s cold!

Avoiding Illness

• Get adequate sleep since lowering your immune defenses could lead to sickness
• Wash hands frequently and avoid touching eyes, nose, and mouth
• Stay home if you feel any symptoms coming on like fever, chills, body aches

FAQs

Still have some lingering questions about exercising safely as the weather cools off? Check out answers to these frequently asked questions:

Is it OK to work out if it’s snowing or the roads aren’t plowed? Use good judgment here. Only exercise outdoors if travel conditions are safe enough in your area. Instead, opt for home workouts.

Should I still wear sunscreen in winter? Yes! The sun’s UV rays can still damage unprotected skin – apply SPF 30+ sunscreen to prevent windburn.

Can cold weather actually make me sick? No, but the viruses causing colds and flu tend to spread more easily in winter since people stay cooped up together indoors. Avoid close contact with anyone showing symptoms.

What should I do if my athletic performance decreases in winter? Some decline is perfectly normal in colder conditions. Focus more on staying safe than setting PRs. Consider wearing extra insulation if you feel stiff, sore, or constantly cold.

The winter doesn’t have to put a freeze on your fitness goals. Follow these tips and you can continue playing recreational and competitive sports even when there is ice and snow on the ground. Just take the proper precautions outlined above. Have fun and stay active out there!