Dressing correctly for winter sports is far more challenging than summer sports. If a person is going from quick movements to inactivity at any time during the event, it is likely they are going to get cold from their own sweat. Is this a big deal? Yes! Improper clothing can lead to disastrous situations such as hypothermia and frostbite.

What is hypothermia? It is a body temperature below the normal 95 degrees. It can happen at temperatures well above freezing. The combination of cold, wind and water is quite dangerous and can increase the chances of someone getting hypothermia very quickly. There are two stages of hypothermia, mild and severe.

Mild hypothermia is easy to see. A person may be shivering and have difficulty using his or her hands. Continued exposure to the cold, can led them to stumble, mumble, and perhaps have no idea of what is happening. If this person is not removed from the cold environment or warmed up, they will proceed to severe hypothermia. The shivering will stop, the muscles become stiff and any exposed skin turns blue or puffy. This can even be fatal within two hours of the initial onset! Proper clothing can prevent this situation.

Frostbite can also occur on the skin when it’s not properly insulated against the weather. Frostnip is the most common form of frostbite, and the mildest. The symptoms include a mild tingling or pain and numbness. The cheek, nose and ears are most susceptible, and the skin may look grey or yellow. Who is most likely to get frostnip? Underdressed school kids, cold weather joggers, and skiers and snowboarders on cold windy days.

True frostbite means a body part is physically freezing, and often involves the hands or feet. As frostbite runs deep, both skin and underlying tissues are frozen, including muscles, tendons and bones! It is a bad sign if a painfully cold body part suddenly stops hurting when it’s not getting warmer. This is a true sign of frostbite and the skin will look pasty white. You may have heard the saying, “Cotton Kills”, and this is true. Often cotton is the culprit in these situations. Dressing right can save your life and limbs!

Plan to wear the proper clothing for winter sports and you can avoid hypothermia and frostbite. Consider the type of outdoor activity involved before getting dressed. For example, if you were an alpine skier who would spend a good part of the day sitting on chairlifts, you would need more layers of clothing than a nordic skier, who generates more heat. Both will need base layers that fit snugly, dry easily, wick sweat away from the body and retain their insulating ability when they become wet. Capilene and wool are good examples of base layers. The need for additional layers depends on the activity, but those layers should be easy to adjust and vent. Outer layers should also be windproof and water-resistant. Socks should be knee high and wool or synthetic. Avoid cotton clothing, including jeans and corduroy for outdoor play. They insulate poorly, absorb water easily and dry slowly.

Paying attention to what you and your family are wearing for a winter day outside can mean the difference between a good day and a bad one. No one enjoys being wet and miserable. Just remember to dress right for winter!