January 21, 2019

Dressing for Cold Weather

Cold Weather Tips for Athletes:

  • Don’t be afraid to wear extra clothing. Vests and toques are an important addition and it may also be reasonable to wear two layers of synthetic (polyester) underclothing.
  • Balaclavas, neck-warmers and windproof briefs are also a good idea. Consider substituting mitts for gloves. Boot covers are great for keeping feet warm.
  • Creams, lotions and jellies can reduce the direct exposure of the skin to the air. However, to be effective they must not have water in their base.
  • Ski glasses/goggles can keep the wind out of your eyes, but they can also cause a “wind tunnel” effect on other parts of your face. For eye comfort, blink more often than usual. This is particularly true if you wear contacts.
  • Consider carrying hand-warming packets (coaches can carry a couple of these with them) to avoid frostbite.
  • Learn to recognize the signs and symptoms of frostbite.
  • Individuals have a different tolerance to cold weather. Children less than 10 years of age are not able to thermo regulate as well as older athletes.
  • Make sure you are properly hydrated and are not hungry. Bring extra foods and fluids to the site of the event in case there is a delay.
  • Up to 20% of cross-country skiers suffer from exercise-induced asthma (EIA). Cold dry air exacerbates this condition. If you are susceptible to exercise induced asthma you will need to take extra precautions. A proper warm-up is critical and your predisposition to EIA should be discussed with a physician

Layers for Minus 16 C