RANDOLPH AIR FORCE BASE, Texas –
As the temperature drops to below freezing from the sweltering summer sun, those who exercise outside need to take precautions.
Kimberly Houk, exercise physiologist at the Randolph Health and Wellness Center said the most important things to remember in colder climates are hydration and layering.
"Proper hydration is important, but not just before or after, all day long," she said. "Water is the best means of hydration."
Dehydration is something one needs to consider in cooler temperatures in addition to warmer summer months.
"You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather," the Mayo Clinic suggests. "You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather."
Another very important consideration in cool weather - whether being physically active or relaxing - is how one is dressed. It's important to dress properly for the weather for safety and comfort.
Ms. Houk said the best way to dress is in layers. The fabrics closest to the skin should be moisture-wicking and non-absorbing to keep the skin as dry as possible. Cotton and absorbing fabrics should be avoided. The way most insulation works is by trapping warm air next to the skin, if the area is wet, then body heat has a quick escape route.
Certain types of silk, modern wool and polyester fabrics and various blends offer excellent moisture-wicking properties, which feel warm and comfortable against the skin.
Over the moisture-wicking or base layer, one should wear an insulating layer, or mid layer, appropriate for the conditions and activity. The insulating layer can be modern wool, fleece like the extended cold weather clothing system service members are issued or other similar commercially-available clothing.
Depending on the conditions, this may be enough. But, if it's raining or windy, then a light wind breaker or waterproof jacket keeps the wearer warm and dry.
"As you warm up, you can take them off but you need to put them back on as you cool down," Ms. Houk said about mid and upper layers of clothing.
The jacket and pants of the improved physical training uniform issued to Airmen is designed for cold and wet weather training. Sometimes simply adding a base layer under the IPTU shirt or shorts makes a world of difference.
In very cold weather, one should keep extremities covered to prevent frostbite and to help the body maintain temperature.
"It is very important to cover extremities such as your head with a hat or scarf and hands with gloves or mittens," Ms. Houk said.
The Mayo Clinic suggests wearing a scarf to keep the face covered and to warm air before inhaling. A scarf or head band can also be used to cover ears.
"It's wise to check the weather forecast," Ms. Houk said.
"Data from the National Safety Council suggests little danger to individuals with properly clothed skin exposed at 20 degrees Fahrenheit, even with a 30 mile per hour wind," said cold weather guidelines from the American Council on Exercise. "A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) falls below minus 20 degrees Fahrenheit. That can be achieved by any combination of temperatures below 20 degrees Fahrenheit with a wind of 40 miles per hour and temperatures below minus 20 degrees Fahrenheit with no wind."
Ms. Houk said it's important to warm up before physical exertion as well as cooling down after.
"When finished with an activity, it's important to cool down or slow down before you stop completely," she said. "If you're a beginner or seasoned, it's important to gradually increase your program. Never add more than ten percent to your current program."
"In South Texas we're sheltered from the cold - we're cold when it's 50 degrees," she said. "People have different tolerances for heat and cold."