9. Remove Layers as You Heat Up
“The biggest mistake in dressing for cold weather exercise is putting on too many layers and not peeling them off in time,” Galloway says. After all, exercise will considerably warm you, and you don’t want to get ridiculously sweaty when you’re in subfreezing temps — leaving you at risk of everything from dehydration to frostbite.
As soon as you start to feel like your body temp is at about baseline, that’s the time to start discarding layers. “Remove it and tie it around your waist. If you get cold later, you can put it back on.”
Also, keep in mind that your exercise intensity will affect how many layers you need — and how soon you need to start removing them. Runners tend to need fewer layers than walkers because they move faster and produce more body heat.
10. Drink Up
Some people don’t feel as thirsty during cold-weather workouts as they do when exercising in warmer weather, says Galloway, but dehydration in colder climates carries a number of risks, including headaches and a drop in energy. You’re still losing fluids through sweat and breathing in lower temperatures, and you need to replace those fluids by drinking water.
Sip water during your workout and switch to a sports drink, such as Gatorade, if you’re planning to exercise for 90 minutes or longer (and if you’re not fueling up with energy gels or chews), Galloway recommends. But it’s important not to overdo it. No matter how much water you gulp down, your body can absorb only three to four ounces at a time, Galloway says. Trying to drink too much can lead to a dangerous (and in severe cases, potentially fatal) condition called hyponatremia, which is when your body is overhydrated and pushes fluids out of the blood and into tissue cells.
Not sure how well hydrated you are? Pillarella says to pay attention to your urine. “Dark, low volume, and infrequent urination indicate that you need more fluid,” she says. Conversely, clear urine with high volume and frequency may mean you’re hydrating too much.