Canadian winters are great. Snow and cold combined with plenty of sunshine offer many enjoyable outdoor activities. Downhill and cross-country skiing, skating, hockey, sliding and snow machining are among many thrilling physical activities readily available.
Here are some tips to keep you safe while exercising in the cold weather.
Dress Well
- Dress warm and in layers before going outdoors.
- Natural fibers will draw moisture away from the skin.
- A nylon shell will keep wind out.
- Wear a hat - 30% of body heat escapes through the head.
- Carry extra socks and gloves, and change if your current pair get wet.
- Wear insulated boots that do not cut off circulation.
- Change into dry clothing as soon as you can when you are done your activity.
Your Skin
Indoor heating can dry out the skin and cold, windy weather can chap and damage skin. Choose a moisturizer that protects your skin from these effects.
The Sun
Wear a sunscreen with an SPF of 15 or higher. The reflection of sun off snow may intensify the sun’s ultraviolet radiation. Even on a cloudy day ultraviolet radiation will reach the earth. Sunglasses are a good idea to guard against glare.
Fluids
Drink plenty of fluids to avoid dehydration. Remember that drinks containing caffeine can dehydrate. Juices and water can help the body to recover.
Rest
Cold weather may tire a person more quickly. Take occasional rest breaks. If you get overtired you are more likely to get frostbite or have an accident.
FROST BITE
Signs and Symptoms
- Fingers, toes, ears and noses are most susceptible.
- Skin may turn red, blue or gray / white.
- May feel pain, numbness, and stiffness.
Treatment
- To treat frostbite, warm by placing affected area next to warmer skin or immerse in warm – NOT HOT water.
- Don’t rub.
- Re-warming may take 30 – 60 minutes.
- Go to the hospital emergency department for a severe (blistering) case of frostbite.
HYPOTHERMIA
Signs and Symptoms
- Cooling of the inner core of the body.
- Lethargy (tiredness), shivering, poor judgement, altered speech and stiff movements. Later stages include coma and death.
Treatment
- Move the person to a warm area and dress in warm clothing.
- Seek medical attention immediately.
- Offer warm water, juice or milk.
- Do not offer alcohol or hot drinks.
Alcohol changes the way blood flows around your body. It makes surface blood vessels open wider. The body will lose heat faster and gives a false sensation of being warmer. Only one or two drinks can reverse the body’s defense against hypothermia.
When alcohol reaches the brain it creates a relaxed or mellowing effect. This is why judgement is quickly impaired. Many people enjoy outdoor recreational activities including skating, hockey and skiing. Any of these activities can become dangerous if alcohol use is involved.
Alcohol is behind many snowmobiling tragedies throughout the winter months. High speeds and reduced judgement combined with unexpected obstacles on a trail, open waterways or other speeding sleds cause many accidents. Add alcohol and these elements can be lethal. Save alcohol use for the end of the day, when you will not be operating any vehicles.
Enjoy our Canadian winters.
Have fun in the sun, snow and cold, but think safety first:
- Dress warmly and in layers.
- Wear protective sunglasses.
- Drink warm fluids.
- Avoid alcohol to prevent your body from losing heat faster.
For more information contact Environmental Health at 663-5317 ext. 2300.
Other resources available at:
Environment Canada at: http://www.msc.ec.gc.ca/cd/brochures/blizzard_e.cfm
National Center for Environmental Health at:
http://emergency.cdc.gov/disasters/winter/staysafe/frostbite.asp, http://emergency.cdc.gov/disasters/winter
February 2008