Cold Weather Tips

 

According to the NCAA Guideline on Cold Stress:
• Physiological factors such as strength, power, endurance and aerobic capacity are reduced by a drop in muscle temperature or body core temperature.

• An adequate warm up and staying warm throughout practice is necessary to prevent musculoskeletal injuries while exercising in the cold. Minimize inactive time.

• Recognition of cold stress is the key to prevention of more serious injury.
Signs and symptoms: excessive shivering, numbness and pain in fingers or toes, burning sensation of exposed flesh. Signs and symptoms such as sluggishness, poor judgment, disorientation, and clumsiness are indicative of a medial emergency.

Tips to prevent cold illness and injury:
Clothing: Dress in layers and stay dry. Have a wicking fabric next to the skin. Add lightweight pile or wool layers for warmth and use a wind block garment to avoid wind chill. Avoid wearing cotton as it holds moisture and loses insulating properties when wet.

Energy/Hydration: Stay hydrated and well energized with proper meals and snacks, as well as sports drinks and water. Dehydration affects the body's ability to regulate temperature and increases the risk of frostbite.

Fatigue/Exhaustion: Exertional fatigue and exhaustion increase the susceptibility to hypothermia as does sleep loss.

Warm Up: Warm up thoroughly and keep warm throughout practice to prevent body temperature drops. After practice/competition ADD clothing to avoid rapid cooling.