Dressing for Cold Weather Exercise
By: Laura Felicetti, Ph.D.
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Have you ever heard the old saying, "Cotton kills?" You probably have if you engage in any type of outdoor winter activities. So if not cotton, what should you wear when exercising outside in the cold? The answer … well, it depends. It depends on the activity and it depends on the weather. But there are definitely guidelines to dress by.
The key to dressing for winter activity is to dress in layers. Many outdoor enthusiasts recommend the three layer system: The base layer, the mid-layer and the outer layer. The base layer wicks moisture away from your skin to help keep you dry. The middle layer is a thermal layer that keeps you warm, and the outer layer is a breathable shell that protects against the wind and rain while allowing for ventilation.
The base layer is the closest to your skin. It should be form-fitting and made of a good wicking material such as, polypropylene, silk, or wool. There are many brand names to choose from. Stay away from cotton, because it traps moisture and pulls the heat from your body. Base layers come in varying levels of thickness, but what you choose will depend on the weather and your given activity. For example, if you're a runner or cross-country skier you may choose a thinner tight or base layer than say someone who is downhill skiing. Cyclists may choose to wear knee warmers as opposed to leg warmers or tights.
The middle layer is usually a little thicker the base layer, but can still be form-fitting and made of moisture wicking material. Therefore this layer not only helps to insulate, but also helps to keep you dry. These layers are usually made of materials such as down, fleece, polyester and natural/synthetic fiber blends. Depending on the activity and the temperature, this layer may be omitted or could be essential. For example, runners and cyclists will omit this layer until the temperatures get very low.
The outer layer is your protection from the elements. Therefore it should be made of a wind block and waterproof or resistant material. These are essential layers if you're exercising in windy, rainy or snowy conditions. This layer is also important if you engage in a sport that creates a wind chill, like cycling or downhill skiing.
Don't forget that the body loses a lot of heat through the head, hands and feet so remember gloves, hats, ear-warmers, moisture wicking socks and booties can be important cold-weather gear.
So, as you prepare for your winter activities, remember to layer. It's a great way to keep warm and dry and also enables you to take off clothes if you get too warm. For more information, check out these websites.