Ski Clothing Basics

Nordic Skiing is a highly aerobic sport that demands cardiovascular fitness, strength and stability, as well as high mobility and flexibility to do well in the sport. It is a full-body workout, and is one of the best sports for gaining a high level of overall fitness and health in a low-impact, injury-mitigating setting.

Due to its high energy demand, skiing produces a lot of exertion and sweat. In the cold. Sometimes in the freezing cold. Sometimes in the cold rain (thanks climate change). Therefore, dressing in the correct kind of clothing in the correct order is incredibly important to prevent health risks in the cold weather. The best method to dress in the cold is to wear three layers of clothing: a base layer, middle layer, and outer layer/shell. A less-bland way to think of these layers is to remember them based on their purposes, aka the W’s (Wicking, Warmth, and Wind)! Here’s a quick overview on what to wear cross-country skiing, with more details below:

• Base Layer (Wicking Layer)

This is the first layer of clothing, worn closest to your skin, that dries quickly and moves sweat away from your body so you don’t get cold.

First and foremost, cotton is a big NO for skiing! It does not wick moisture from your body, nor does it retain heat when it is wet. Remember this: COTTON IS ROTTEN!!!

Instead, base layers should be made of synthetic or wool material. Synthetic materials are typically very affordable, and are great for pulling moisture away from your body. Wool base layers are generally warmer than synthetic materials and while they still do pull moisture away from your body, they sometimes don’t do it as well as many synthetic fibers. However, wool is super cool in that it retains its warmth and insulating abilities even when it’s wet! It also doesn’t smell as bad as synthetic materials after use. So find the brand and material that fits you the best and is most comfortable!

• Middle layer (Warmth Layer)

Next, you’ll want a layer for warmth, which helps insulate your body while your base layer keeps the moisture off your skin. This layer is very important for those who get cold easily, and still highly recommended for those who “run hot” when they exercise.

The nice thing about this layer is there are a lot of different options with different materials, thickness, and insulating properties that allow you to customize this layer for your specific needs. A few examples of this layer are as follows: a thick or thin fleece quarter-zip, a lightweight puffy jacket, a vest (puffy or fleece), or a merino wool long-sleeve shirt. Again, COTTON IS ROTTEN! Don’t wear cotton in this layer.

• Outer layer (Wind Layer)

For this layer, you’ll want a jacket that is water resistant, windproof, and breathable. Note the difference between waterproof and water resistant. Waterproof layers don’t “breathe” and let air pass in and out of the layer. So you’ll be trapping excess heat and sweat under your jacket and close to your body. Instead, look for jackets that are water resistant; these won’t get soggy from medium snowfall, they allow air to pass through the layer, allowing you to vent heat away from your body, and they are made from synthetic materials that are comfortable, slightly stretchy, and are comfortable while skiing.

Ski jackets are very unique in their construction because they are made of different panels that insulate, block the wind, or allow air and sweat to pass through them with ease. This will be a very important layer for the season, as you will feel a strong, cold wind around you when skiing downhill, even if the weather is calm around you.

The same can be said for ski pants. While soccer-style pants are an okay temporary substitute (if you wear a base layer underneath), ski pants are made with wind resistant materials on the front of the pants to block the wind, but have wicking, stretchable panels on the back of the pants to help dissipate excess heat and sweat from the skier’s legs. 

Those are the basics for how to dress your body in the cold for skiing. It is advisable to have multiple sets of each, so that you can switch layers out if they become sweaty. Also, basic hygiene demands that you wash your base layers after every use (or every other use). It’s recommended that athletes have three base layers at a minimum, two warmth layers, one or two jackets, and at least one set of pants.

“What about your hands, feet, and head?!?”

We’re glad you asked. Using the basic concepts of the clothing layers described above, wicking, warmth, and wind protection are your key to success. 

• Headwear

Hats/headbands and neck protection are essential for a majority of the season. Ski hats are typically thinner than a regular winter beanie because they need to pull sweat away from your heads while also keeping the wind off your scalp and ears.

Neck protection, such as gaiters or buffs are super important for protecting your neck from the biting wind. Athletes lose a lot of heat, and therefore energy, from their necks while skiing, so it’s crucial to cover that up!

• Gloves

Gloves are non-negotiable supplies for skiers. No, your hands don’t get too hot when you exercise. Your coaches don’t want to hear it. Period.

Depending on how warm you get during exercise, you’ll have to decide whether gloves or mittens are the right choice. Skiing also has the unique innovation of “lobster” gloves! They are a mitten, but split down the middle of the hand to separate your four fingers into two two-finger digits. This gives you more mobility to grab poles, zip jackets, drink from a water bottle, etc. while also keeping your hands much warmer than gloves.

• Windbriefs

A pretty useful invention that mimics compression shorts or merino wool briefs, but has a wind resistant area over your… you get the idea. It’s a lightly-compressing sports brief that has moisture-wicking properties, but also a wind-resistant layer right over the groin. It is especially useful for when athletes are racing in their lycra ski suits, not super wind resistant on their own, and it keeps your groin area protected from the worst of the cold. A great idea for skiers on the boys and girls team! 

• Socks

Wool or merino wool socks are perfect. They keep your feet warm even though boots are not very breathable and your feet will get sweaty. Ski boots are made with enough padding and insulation that the old practice of doubling up with a liner and a wool sock is fairly obsolete. Owning three to four pairs of good ski socks is a great place to start for skiers. Smartwool, Darn Tough, and Fits are three great brands that most outdoor stores carry, and are pretty inexpensive given how well the socks are made.

There you have it! Clothing is very important to having a great ski experience, but once you have the three basic layers of clothing, good socks, gloves, and headwear, it’s easy to train in any and all conditions.

A final note for all skiers, beginner, experienced, or top-tier Varsity: Please bring clothes you can change into after practice. While it is unrealistic to expect everyone to change pants after daily practices, getting out of your sweaty base layers and jackets is very important to making sure you don’t lose heat on the bus and risk illness. This is the one time where coaches will say cotton is okay! Changing into a dry t-shirt and sweatshirt is perfect for your post-workout routine. Throw a jacket on top of that and you’ll be golden!