Archived Outdoors

Dressing right for winter weather

By Doug Scarborough • Contributing writer

With the winter season here, dressing appropriately to prevent cold injuries is often overlooked. Significant heat loss while exercising can be prevented by wearing the appropriate layers of waterproof and water-resistant clothing.

The more layers of clothing worn between the skin and air, the more insulation created for the body. Several layers of lighter clothing provide better protection than one single bulky layer.

For the layer directly against the skin, choose a lightweight synthetic material such a polypropylene. This material wicks away moisture from the body’s surface and dries quickly.

The mid-layer of clothing is the insulation for the body to keep warm. This item of clothing should be a bit looser than the first layer, but for the best results it needs to remain in contact with the first layer. Mid-layers commonly made from down, fleece, and polyester also help carry moisture away from the first layer to the outer layer.

The goal of the outer layer is to block wind and allow moisture to escape from the body. Typical outer layer clothing includes shells made of Gore-Tex or wind and water resistant fabrics.

Once a layering plan has been established, you can control your temperature simply by removing or adding additional layers of clothing as needed.

After your core is covered, you need to properly dress your head, hands, and feet. Wear a hat, gloves, socks and shoes that accommodate your selected activity and weather conditions. Keep in mind that wind-blocking fabric is also important for hats and gloves.

Proper layering will not only make you more comfortable during winter activity but also keeps you protected from preventable injuries.

Here’s some more tips:

n Warm up and cool down. Cold weather constricts muscles, so allow enough time for proper stretching to warm up muscles before you exercise. Cool down with stretches to keep you limber and flexible. Leg, arm and calf stretches should be held for 30 seconds each for best results.

n Hydration and Nutrition. Due to the dryness of cold weather, hydration is extremely important. Significant body fluid can be lost, and since sweat may evaporate more quickly than in a hot environment, you may not have a clear indication of how much fluid you are actually losing. Always begin workouts properly hydrated and continue throughout activity.

n For long workout sessions, keep high-energy snack foods available. Energy bars and packaged fruit/nut mixes are easy to carry and make for high carbohydrate snacks.

For more information regarding winter weather gear, hydration and exercise preparation, contact Haywood Sports Medicine at 828.452.8077.

Scarborough is the Sports Medicine Coordinator at Haywood Sports Medicine.

Smokey Mountain News Logo
SUPPORT THE SMOKY MOUNTAIN NEWS AND
INDEPENDENT, AWARD-WINNING JOURNALISM
Go to top
Payment Information

/

At our inception 20 years ago, we chose to be different. Unlike other news organizations, we made the decision to provide in-depth, regional reporting free to anyone who wanted access to it. We don’t plan to change that model. Support from our readers will help us maintain and strengthen the editorial independence that is crucial to our mission to help make Western North Carolina a better place to call home. If you are able, please support The Smoky Mountain News.

The Smoky Mountain News is a wholly private corporation. Reader contributions support the journalistic mission of SMN to remain independent. Your support of SMN does not constitute a charitable donation. If you have a question about contributing to SMN, please contact us.