Well the cold weather has descended upon most of Canada.  Our challenge for the next five months is to stay warm!
In this article we will discuss ways to go outside and enjoy winter sports and activities with a maximum warmth factor!
We will explore how to dress for protection from the cold; other ways you can boost your body temperature; information on hypothermia and frostbite – how to recognize them, treat them and avoid them!
      First we need to explore the different types of cold weather. It is not uncommon to have temperatures occasionally dip as low as -40°C in the winter months.  Many times a moderate temperature on the thermometer is driven much lower by the wind chill factor. Cold weather in humid climates is very invasive and can “chill you to the bone!” Each type of cold weather can be dealt with if you wear the proper clothing.
    Layering clothing is the best way to stay warm in all types of cold weather. The first of three layers should include some quick dry type of fabric that fits snugly. Avoid use of cotton as it will retain body moisture. Long underwear made of polypropylene or a “slim” fleece work well for this layer. The second layer acts as insulation against the cold. Fabrics with “loft” are a good choice – fleece, wool and polyester blends. Anything from light weight to heavy weight, depending on how cold it is, will provide good insulation. Again avoid cotton. The third layer provides protection from wind, rain and snow. This is usually a shell using waterproof and windproof material. Make sure this layer has good fasteners at the wrists and neck to keep moisture out.
   How you eat and drink effect how well your body retains its heat. Being well hydrated is VERY important in avoiding hypothermia. Being sure to drink plenty of water before, during and after your outdoor activities will ensure proper hydration. Warm drinks are especially good at keeping you warm in the cold. Getting the right kind of fuel from your food is also a key factor.  Eating food with high energy content will give your body the fuel it needs for physical exertion. In speaking with a nutritionist about the best food for snacks, she recommends roasted almonds as one of the best choices. (Eating nuts raw is difficult for the body to digest.) Being sure to consume enough calories to maintain energy levels during exercise is also important.  6000 + calories a day are required to sustain a high energy activity in cold weather.
     There are many new products available to keep your hands, feet and other parts warm. These usually work for limited time frames – until their energy source lasts. Having a good layer between yourself and the ground if you are sitting will also retain some heat. Thermodynamics can add some warmth through movement and friction.

Being in the cold for extended periods of time has some risks involved- frostnip, frostbite and hypothermia to name three.
Please read the following chart for some helpful information:

 Hopefully you will always be prepared when enjoying outdoor activities in cold weather. We hope you have wonderful, warm, winter fun!!