Cold weather fitness: Avoid Jack Frost

  • Published
  • By Airman 1st Class Victor Garza
  • 48th Fighter Wing Public Affairs
RAF LAKENHEATH, England --  The winter season is upon us, which provides cold weather challenges for staying physically fit. 

Many Airmen are well aware of major concerns when exercising in hot weather, but forget the risks that occur when working out in cold weather. 

"The cold weather tends to make individuals feel they don't need to hydrate themselves as much as they would when exercising in warmer weather," said Darrin Muhr, 48th Aerospace Medical Squadron fitness program manager. "Unfortunately, thirst is not a good indicator to tell your body that it is in need of fluids." 

Staying hydrated in both hot and cold weather is necessary when working out to help prevent both dehydration and a decline in your athletic performance. 

Preventing other cold weather related injuries such as "frost nip," frostbite and hypothermia are also major concerns to keep in mind. 

"Frost nip is the freezing of superficial tissue and usually occurs to the toes, fingers, ears, nose and cheeks and would be the biggest concern here at RAF Lakenheath," said Mr. Muhr. "Hypothermia is the rapid cooling of the body's core temperature and would need immediate medical attention." 

There are ways to prevent these cold weather injuries from happening such as wearing clothes that reduce airflow near the skin to reduce heat loss. People can also layer clothes so as body heat rises they can take off a layer and, when finished, they'll be able to put it back on. Layer clothes as follows: 

1. Clothing that is next to the skin should help move sweat away before the body's cooling process occurs and have high wicking properties such as cool max or polypropylene. 

2. The second layer, if necessary, should be a thicker material such as fleece for warmth. 

3. Air Force physical training uniform or clothing with waterproof properties are a good outer layer because they block rain and wind. 

Studies done by the Department of Health and Human Services Centers for Disease Control and Prevention have shown that much of the heat loss comes from the head, hands and feet. It's possible for people to stay active and fit during these cold winter months, as long as they wear proper gear during physical activities.