Should you wear gloves and a hat when exercising outdoors?
If you have enough layers and are maintaining your core temperature, you won’t need to wear gloves, Tipton says. He explains that the best way to keep your fingers and toes warm is to bleed them, since they don’t generate heat themselves.
But you may want to consider wearing a hat because “you lose a lot of heat from your head,” says Tipton.
For cold water swims, Massey recommends that people warm up before they start swimming and change into warm, dry clothes immediately afterward.
Drink plenty of water.
Experts say one mistake many people make is not drinking enough water when exercising outside during the winter.
“It is very possible to breathe cold air. You get dehydrated quicklyTipton says. Cold air has less moisture than warm air. When we breathe in dry air, we add moisture so we’re “losing a lot of fluid” when we exhale, he says. “That’s why we get dehydrated. In air-conditioned environments because the air is cold and dry.”
“Some studies actually show people Cooler and colder conditions cause more dehydration. than in hot weather, because the need to drink water is not in mind,” says Smith.
Smith recommends that people do a self-sweat test to determine how much fluid and electrolytes they need to consume in cold weather and for different distances. “It’s simple: you just weigh yourself before and after your exercise session, accounting for any fluids or food you consume during that time,” he says.
Balmano says she always carries at least 500ml to a liter of water when she’s running in cold weather and rehydrates after running with electrolytes.
Despite the challenges, as long as you’re taking the right precautions, there’s no reason to stop your winter runs or bike rides, Tipton says. “If you layer up and hydrate, you should be fine.”
Balmano says outdoor exercise, whatever the season, is always worth the time. “It’s something so simple that we can do that it has such a big impact on the inside, even if it’s just a five-minute walk.”
—
Sign up for trusted insights into better health and wellness rooted in science. Health Fix NewsletterWhile Essential list Provides a curated selection of features and insights.
For more science, technology, environment and health stories from the BBC, follow us. Facebook, X And Instagram.
