Keeping Warm & Safe During Winter Sports

Many people love to engage in various sports for fun and exercise that take place outdoors during the winter months. However, it is vital that you know how to keep yourself warm so that you don’t become ill or suffer from frostbite. It is also important that you stay hydrated as your will lose body heat if your body is lacking the right amount of water to regulate your temperature.

Canadian winter sports, snowshoeing and skiing. (Photo credit: Wikipedia)

Since you don’t really know what the temperature is going to be like from one moment to the next in winter, you just have to be prepared for it. While it may warm up during the afternoon the temperature can rapidly dip in the late afternoon and evening. You will likely generate body heat to stay warm if you are engaging in a winter sport that keeps you moving such as ice skating, skiing, sledding, or ice hockey.

Dressing in layers is a very important for you to stay warm during winter sports. There are particular types of clothing that work well for various sports so pay attention. You want to have three distinct layers of clothing – the base layer, the under layer, and then the outer layer.

Underneath the clothing wear a cotton undershirt which will allow your skin to breathe. For winter sports such as skiing you will want to wear thermal underwear and then a snowsuit and ski jacket. Hats and gloves with thermal linings are very helpful too. Most of the body heat a person loses is from their head so a hat is very important when being outside for any prolonged period of time.

The boots or shoes you use for a particular winter sport are very important as well. They need to be designed to offer you plenty of traction as well as mobility. They need to keep your feet dry and warm so you won’t suffer from frostbite on your toes. If you're a runner, there are special tennis shoes designed for running in the winter time that will prevent you from slipping due to ice or snow.

Various types of foods and drinks can help to keep you warm during winter sports as well. Soups and stews are very nutritious and they will keep you warm. Hot drinks such as coffee, tea, coca, and cider will help to warm you up as well. Enjoying these types of foods will also serve to help you maintain your energy while enjoying winter sports.

(Photo credit: Wikipedia)

Pay close attention to the signs your body gives you to warn that you aren’t staying warm enough during winter sports. You don’t want to find yourself far away from shelter and extremely cold. Knowing where you are at and where you can find shelter from the cold is very important. Hypothermia can set in if you get too hot while engaging in winter sports and then the sweat from the process makes you cold. You will lose too much body heat this way so pay attention to the physical abilities of your body.

Enjoying winter sports is a great way to have fun and to keep your body healthy. However, it is very important that you do everything you can to stay warm. Serious injuries or death can occur if you aren’t prepared for the elements. Make sure you also have a cell phone, food, blankets, and flares stocked in your vehicle. You never know if you will get stranded driving to or from any type of winter sports activity. You always want to be prepared. Make sure you have at least one other person with you as well.

Body Temperature Rhythm & Exercise: Sleep Better This Summer

This time of year, with the longer daylight hours, more to do, and warmer nights, many people can find themselves tossing and turning into the wee hours. It may be tempting to turn to drugs, but most sleep aids can have harmful side effects, not to mention leaving you groggy in the morning. I've got a better suggestion - if you want to instantly increase the quality of your sleep, then start an exercise program if you don't exercise already. Exercise helps you sleep better in a number of ways, not to mention all the other health benefits!

Chart showing diurnal variation in body temperature, ranging from about 37.5° C. from 10 A.M. to 6 P.M., and falling to about 36.3° C. (Photo credit: Wikipedia)

• Exercise will raise your body temperature rhythm, and make your body temperature “peak” at a higher level. This will increase your energy levels throughout the day, you'll feel more awake, alive, and motivated. 
• As your body temperature levels will max out at a higher level, your body temperature will also drop more easily and deeper. This will allow you to sleep deeply, without interruptions. 
• Regular exercise will prevent your body temperature rhythm from “flat-lining”, which will allow you to sleep deeply even if you've had a stressful day, or couldn't exercise on one particular day. 
• Exercise delays the body temperature “drop” in the evening, allowing you to stay awake and alert longer without feeling tired and drowsy. 
•  Exercise is also a great reliever of tension and stress, which as you'll later find out, is a major cause of sleeping disorders. 

If you don't exercise yet, GET A MOVE ON! and start now. The best time to exercise is in the morning, as this will promote a quick temperature rise. However, avoid exercise 3 hours prior to going to sleep, as your body temperature will probably still be on the rise, and you may find falling asleep / sleeping deeply more difficult.

(Photo credit: SurvivalWoman)

However, if you don't exercise, I'm not suggesting you get up off your butt right now, get a membership at your local gym and begin an intense full scale work out program. You can do that if you really want to. However, recent studies show that just moderate exercise during the day has many health benefits. If you can't motivate yourself to start a structured exercise program, you could find a less intensive physical activity that you still enjoy, like walking briskly, biking, rollerblading - these are all great exercise and will still have a substantial effect at raising your body temperature.

BUT, my final point about this would be: What's the point of trying to rejuvenate your body, and increasing the quality of your sleep, if you're not going to USE YOUR BODY? Ultimately, starting any form of exercise will be helpful to your overall health, but where you are really going to benefit is by making regular exercise a part of your daily life (which you enjoy) - not just something you do once in a while to sleep better, or lose a couple of pounds before swimsuit season.