Cold Weather Tips
Every season in our area has the potential that a practice or game/event will be held in cold weather. Exercise can be performed safely in most cold weather without cold weather injuries. Coaches should take a minute and review cold weather clothing with your athletes and ensure our athletes wear the correct clothing as we begin to exercise during the coldest winter & spring months. Athletes should review these tips to ensure you are layering correctly and have the proper equipment.
Athletes: wearing multiple layers of clothing is you're best bet; how warm you stay depends on how you layer.
· The first layer, next to the skin, should fit snugly and be lightweight. Look for materials made from new “breathable” synthetics, such as polypropylene, found in some brands of thermal underwear. This fabric moves perspiration away from the skin. Avoid cotton, which loses all insulating ability when it soaks up moisture.
· Polyester fleece, wool, or down are wise choices for the second layer, which should insulate from wind and cold. Wool (a natural fiber) retains its' insulating ability and actually gets warmer when wet! It does this through a process called heat of sorption...it's science!
· The third and top clothing layer should act as a protective shell against wind, rain, and snow. Look for water-resistant fabrics with plenty of zipper or Velcro “vents” that allow the body to breathe, so they do not trap moisture.
· Wear a hat and gloves to retain body heat and prevent frostbite on the ears or fingertips. Protect exposed skin with a moisturizer, sunscreen, and lip balm. Wear a warm face-mask made of a wool blend on particularly cold days, as up to 30% of the body’s heat is lost from the head’s surface area.
· Consider doing warm-up indoors first, wearing only one or two layers. Then once they go outdoors, have them remove or replace layers according to activity level. While performing the warm up inside, they should not wear so much clothing that they start to sweat profusely; sweating can reduce clothing’s insular quality.
· Remember to consider the wind chill factor when exercising in cold weather. Windy day air currents can increase the loss of body heat, as warmer insulating air surrounding the skin is continuously replaced by cooler air.