Active winter sports can quickly become dangerous when cold temperature injuries occur. In dry or wet climates, athletes who are well prepared for the cold are better able to safely participate in winter sporting events.
Be prepared before competing in sports in cold climates, especially if the athlete is not used to cold temperatures. Hydration, a healthy diet, adequate sleep and recovery time are the foundations for athletes to maintain overall health in all weathers.
“General aspects of athlete health apply to extreme environments,” said Dr. Arvind Balaji, a pediatric sports medicine specialist at the Center for Children’s Health at Stanford University School of Medicine in San Francisco, California. Cold, it’s worse when you haven’t slept well, it’s worse when you’re not hydrated, it’s even worse if you’re malnourished. “
Staying hydrated and well-nourished helps athletes’ bodies function better in the cold, said Arthur Chang, MD, MS, chief medical officer of the Division of Environmental Health Sciences and Practice at the Centers for Disease Control and Prevention’s National Center for Environmental Health.
“Sometimes when you exercise in the cold you don’t feel thirsty, but you still sweat and when you breathe you release water vapor. You want to make sure you’re hydrated and you’re eating , so your calories go up because you may be burning more calories from your body in response to the cold,” says Dr. Zhang.
According to SafeAthlete.org, prioritizing safety during cold weather can help provide athletes with peace of mind and help them focus on their performance.
Monitor weather and precipitation forecasts
Before participating in or participating in any outdoor sports, athletes and coaches should be aware of current and upcoming weather conditions and precipitation. On weather.com, the three-month weather forecast plots expected temperatures and precipitation across the country.
The National Weather Service’s (NWS) Storm Prediction Center (spc.noaa.gov) displays one- to eight-day storm forecasts for the entire United States. The NWS provides the latest nationwide weather forecasts, warnings and alerts on Weather.gov. Weather Channel and AccuWeather offer weather apps for smartphones and devices that provide real-time weather updates, alerts and notifications, local air quality and UV index information.
Athletes should monitor weather and precipitation forecasts before traveling and while attending sporting events or cold weather outdoor recreation locations. They should also plan to bring clothing suitable for rain, snow and wind.
“It’s always better to be overprepared than underprepared,” Dr. Balaji said. “If you’re used to living in Nevada or Arizona or southern Colorado and you’ve always had dry climates and hot summers, you might not think about if you were going to travel … and do some activities in the cold You should be prepared to endure the elements when engaging in outdoor activities in this climate. ”
Layers of protection against weather, wind and cold
Strategically divided into three tiers. Dr. Balaji says the innermost layer closest to an athlete’s skin should be moisture-wicking to help dry sweat during training or sporting events.
“When you produce sweat yourself and are exposed to cold, the temperature of the sweat drops a lot, and if it sits on your skin for a long time, it ends up damaging various parts of your body. It also lowers your core temperature significantly,” Dr. Balaji said.
Dr. Zhang added that especially when competing in humid, cold rain and snow conditions, moisture-wicking layers are crucial to prevent athletes’ skin from getting damp, thereby increasing the risk of hypothermia.
In wet, cold conditions, athletes deal with rain, snow, moisture, and sweat clinging to their clothing and bodies. While resting, athletes should wipe off excess sweat and moisture as often as possible to prevent the risk of injury.
The second layer of clothing should be an insulating layer designed to trap body heat and prevent it from losing. Dr. Balaji recommends wearing moisture-wicking clothing
and thermal layers, whether athletes are competing in dry or wet and cold conditions.
Choose a third layer, such as a raincoat or thick jacket, to protect against cold and precipitation. It can be worn on the sidelines when not actively participating in a sporting event.
Look for a breathable third layer to block wind in dry, cold climates.
“If it’s leaning out and you’re going fast (like when biking or skiing), then let’s say it’s leaning out 40 degrees. If you’re going 15 mph and there’s a 50 mph wind chill against You go against it, then the actual temperature you feel is 32 degrees,” he said.
Helmets and masks can help with safety, warmth and protection against wind and cold, Dr. Zhang said.
Watch for signs of injury
Exposure to cold weather puts athletes and fans at risk for frostbite, frostbite, and hypothermia. Whether you’re attending a sporting event or watching from the stands, it’s important to know and watch for the signs of cold injury.
Non-frostbite can occur on surrounding exposed body parts such as fingers, toes, ears, nose, and head. Frostbite is more severe and may cause permanent disfigurement, Dr. Balaji said. Cover fingers, nose and other extremities. These people are more susceptible to frostbite because they have the least circulation.
There is no cause for concern if fingers, toes, or other extremities feel cold but a person has a normal range of motion, normal strength, and has full sensation when touching body parts. If you feel numb, go to a warmer area.
“If you feel any numbness, then you start to suspect that you may have irreversible cascading cold damage,” Dr. Balaji says. “Ideally, you would remove yourself from that environment before the numbness sets in. Move away. If numbness develops, this is your last sign and you’ll be at risk for ongoing injury if you don’t act immediately.”
Hypothermia causes a drop in core body temperature, which can lead to organ dysfunction and may even be fatal.
“What you want to avoid is hypothermia, which is defined in the medical literature as your body’s core temperature dropping below 95 degrees,” Dr. Chang said, noting that hypothermia can occur even in 40- or 50-degree weather situation.
Early symptoms include shaking, feeling slightly drowsy or more clumsy than usual. Dr. Zhang said feeling confused or disoriented are more serious signs of hypothermia.
Dr. Zhang urges athletes with asthma or cardiovascular disease to take extra caution.
“You have to be more careful during winter training,” he said. “Cold weather can accelerate asthma attacks. You’ll want to have your medications and inhaler ready, and see your doctor to ask if you can exercise in cold weather.”
He added that physical exertion in cold weather can cause heart disease to occur more frequently.
“Be sure to listen to your body, in terms of training, and maybe you want to consider taking it a little bit easier in the winter…if you have a pre-existing condition, you have to be more careful,” says Dr. open.
Audience safety
PhD. Balaji and Zhang advised spectators in the stands to wear three layers of clothing when outdoors. Children especially should be dressed warmly as they can easily
Hypothermia.
Be careful when drinking alcohol in cold weather, or better yet, avoid alcohol altogether. Alcohol makes the body become cold more easily. Alcohol increases blood flow to the skin and decreases blood flow to vital organs.
“A lot of times, when people feel warm, they take off their warm clothes, which causes you to lose more heat,” Dr. Zhang said.
Preferably hot cocoa or tea and hot coffee. In moderation, they increase core body temperature, keeping you warm inside, Dr. Balaji says.
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