What precautions need to be taken when exercising outdoors in cold temperatures and/or at night?
A. Dress appropriately. If your area has moderate winter temperatures, as we do in Dallas, winter is an ideal time to walk or run outside. If it’s cold, think layers. The first layer should be a wicking layer to pull moisture away from the body (fabrics such as polyester and nylon). The middle layer should be for insulation and absorbing moisture (cotton), and the outer layer should protect against the wind and repel water. Gloves or mittens and hats help retain body heat. At night wear light-colored and/or reflective clothing. Take time for a longer warm up. Walk or jog slowly until the body is sweating slightly. Depending on your fitness level and the length of the run, the warm up may take anywhere from five to 20 minutes or longer. Remember to drink water. In cooler temperatures, people tend to forget to hydrate. Even though you may not feel as thirsty as you would when exercising in hotter temperatures, it is important to drink four to six ounces of water every 20 minutes of exerc
