How to actually dress for cold weather exercise
Author: Bella Birkeland
We are just beginning to enter the cold month. But, just because it’s getting colder doesn’t mean it’ll stop us from going outside to enjoy cold-weather activities! As some of us enjoy outdoor exercise year-round it’s important to remain mindful of how we dress for these colder temperatures and be cautious of the impact of the cold on our bodies.
The main reason why precautions have to be taken when dressing for the cold is how it affects our bodies, especially when exercising. Colder temperatures make it more difficult for the body to generate heat to keep warm, meaning our bodies need to work harder to maintain a proper level of heat. For your body to manage its heat with temperature changes it breaks down glycogen, the carbohydrate in the muscles that is the primary source of stored energy in the body. Because of this, make sure you’re eating a bit extra so your body has more nutrients to break down. It is also important to hydrate as cold weather diminishes thirst leaving a higher risk of dehydration as this study from Medicine & Science in Sports & Exercise Journal found. However one of the main concerns is frostbite and hypothermia which must be taken into consideration as well. Although at first glance these reasons may seem overwhelming, as long as you eat and take this into mind you can enjoy the outdoors even in the colder months. '
The main focus of dressing for winter exercise is to layer, layer, and layer! By understanding the proper layering techniques, you can better regulate your body temperatures. However, it’s still important to remain mindful of the current temperature, activity, and personal preference when dressing as well. The outfit consists of a base layer, middle layer, outer layer, and additional accessories.
Base Layer: This is the layer whose primary purpose is to help keep you both warm and dry. Because preparation can leave you more susceptible to becoming cold and your body temperature drops. One recommendation is polypropylene, a fabric that absorbs moisture to help sweat evaporate quickly. Others such as polyester and Thermax are good options as well but, it is most important to avoid cotton as it traps moisture. This is the layer that you select between lightweight, midweight, and heavyweight base layers depending on temperature and activity level.
Middle Layer: This is the layer that focuses on insulation and warmth. It’s recommended to have looser fitting clothing but still hold contact with the base layer. It’s recommended to have clothing with ventilated openings with fabrics like microfleece or thermal tops. Fabrics like this offer both insulation for warmth but also breathability for regulation of temperature.
Outer Layer: This layer is about allowing that moisture to escape and block wind, water, and snow. This includes items like windbreakers or jackets, these should both shield you from the weather and also provide movement while you exercise. Such fabrics that are suggested for these garments are those that are water and wind-resistant, like our Packable Pride Parka, which is made with wind and rain-resistant polyester to create that weather-protective layer.
Additional Accessories: This is the final layer that tops everything you haven’t covered with the prior layers. Such as socks, gloves, hats, and shoes. Again, these should match according to your current weather and activity. It would also be best to have accessories that are also water and wind resistant to protect you even further.
All of these layering recommendations are based on both the temperature and current activity to help ensure you're comfortable out in the cold. If you’re looking for a good place to start, we have a cold weather collection that would have some great layering pieces. Because outdoor activity will always be a great way to exercise while also getting fresh air in so it’s important you take the weather into mind so you can have a great time outside. By following the layering method you can find your perfect winter working out outfit.
As it starts to get colder don’t forget to make sure you’re staying warm and enjoying the outdoors as much as you can. Just because it’s cold doesn’t mean outdoor activities stop too!