Cold weather poses chilling dangers Published Nov. 19, 2008 By Airman 1st Class Jamie Randall 82nd Training Wing Safety Office SHEPPARD AIR FORCE BASE, Texas -- Cooler weather has already approached us, and it is getting colder as the days go by. Winter weather means taking special precautions when you exercise outside. Cold exposure can make outdoor activity uncomfortable or even dangerous for anyone unprepared for extreme weather. It's important to be aware of the early warning signs and symptoms of cold exposure and how to prevent problems. Shivering is usually the first sign of dangerous cold exposure, as the body is trying to generate its own heat through uncontrolled muscle contraction. This should be your first warning to seek shelter. The two most dangerous conditions that can result from cold weather exposure are frostbite and hypothermia. Frostbite Frostbite describes the freezing of superficial tissues of the face, ears, fingers and toes. Symptoms of frostbite include: pain; burning; numbness; tingling; skin turns hard and white; skin starts to peel or get blisters; skin starts to itch; skin gets firm, shiny, and grayish-yellow. To treat a frostbite victim, get the person to a warm, dry place and remove constrictive clothing. Raise affected areas and apply warm, moist compresses to these areas. Do not rub frostbitten areas or apply direct heat. Hypothermia Hypothermia is a more severe response to cold exposure that is defined as a significant drop in body core temperature. Symptoms of hypothermia include: shivering; cold sensation, goose bumps, confusion, numbness; intense shivering, lack of coordination, sluggishness; violent shivering, difficulty speaking, mental confusion, stumbling, depression; muscle stiffness, slurred speech and trouble seeing; and unconsciousness. Treatment for a person with hypothermia is to get them to a dry, warm place or warm the victim with blankets, extra dry clothing or your own body heat. To improve your comfort and safety while exercising in the cold, the American College of Sports Medicine recommends the following: · Layer clothing: Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering. · Cover your head: If there is one key to properly clothe yourself, it is to remember to cover your head during exercise in the cold. A person's head and neck may lose up to half the body's total heat production at 39 degrees Fahrenheit when not covered. · Cover your mouth: To warm the air before you breathe it, use a scarf or mask. Do this because breathing cold air causes angina (chest pain) especially if you are prone to upper respiratory problems. · Stay dry: Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss. While there are many options for proper clothing, the ideal cold weather garment is impermeable to air movement, but permits the escape of water vapor from the skin if sweating occurs. Remember that the clothing layer closest to the skin must be effective in taking moisture away from the body. After this first layer add an insulating layer to keep the body from losing warmth. Synthetics, such as Polypropylene and Polartec, work best for allowing the garment to dry quickly. · Keep your feet dry: Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet. · Stay hydrated: Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating. Thirst is not a good indication of hydration, so be sure to drink plenty of water on a regular basis throughout the day. It is important to remember that people can lose a significant amount of body fluids through swear even in cold temperatures. · Be aware of the wind chill: One problem in evaluating actual temperature in the environment is that a normal temperature reading is not always a valid indication of coldness. The factor that must also be analyzed is that of wind velocity. Wind velocity combines with air temperature to produce a reading known as "wind chill." Wind chill provides a more accurate estimation of the severity of weather conditions. For example, an air temperature of 30 degrees Fahrenheit is equivalent to a wind chill reading of 0 degrees Fahrenheit when the wind is 25 mph.