What is one thing that you need to get out the door this winter? We live in a climate here in the Panhandle that gives us clean streets and moderately nice temperatures for about 9 out of 12 months of the year. Too bad those 3 colder months are at the same time as when many New Year’s resolutions are made, and after the indulgence of several major holidays. The good news is getting outside this winter is very doable with 3 key steps: 1. Hydration. 2. No cotton. 3. No excuses. Let’s discuss how each of these will help you layer up correctly and get you motivated to get out the door and play outside. Get Fit’s 2023 winter theme is Reset, meaning it is time to get a fresh mindset on how to keep an active lifestyle all year round, all temperatures, in all conditions. Find one new thing to try and see how it improves your ability to adapt and tolerate the cold better this winter.
Hydration
The first key step is to stay hydrated all the time. This is the easiest and most overlooked step in regards to staying warm outside. Even though the cooler temperatures seem to make you feel less thirsty, water is important to keeping you warm. Drinking 60 ounces of clean water a day will pay dividends in helping you feel healthier and staying outside longer. Water helps act as an insulator inside your cells providing a tiny layer of protection from the cold. It also helps with thermoregulation of the body’s core temperature as you exercise to generate heat from muscle contractions. Whether you exercise indoors or outdoors, you will lose water through sweating and breathing. Therefore, you will need to keep drinking water continuously to replenish lost fluids throughout the day. Practice with a water bottle and see if you can finish 20 ounces before noon, 20 ounces before dinner, and 20 ounces before bed.
No cotton
The second key step is no cotton allowed. When layering clothing to be outside, your base layer should not have any cotton or cotton blends. The base layer of clothing is the one closest to your skin. Cotton will absorb moisture and hold it close to your skin. That means as you sweat, the cotton holds sweat instead of releasing it and drying. This will make you colder outside in the winter as it keeps moisture on your skin. The solution is to wear a technical fabric like polyester or synthetic blend. Most athletic clothing is either as it’s properties allow the clothing to pull moisture away from your skin and to dry quickly. It is more breathable to allow body heat to pass through in the summer and prevent overheating as well. Check the tags on some of your old race shirts, many are made of polyester or a polyester blend. After your base layer, you can add a cotton layer. Just know that cotton will also feel heavier than the technical fabrics. Remember, we are looking to try one new thing to get you outside, and starting with a smart base layer will be very beneficial to your enjoyment of the great outdoors.
No excuses
Lastly, the third key is no excuses. Find accountability with someone that will make sure you are getting out the door together. This displaced Texan found herself in Iowa for 13 years. I had no idea the outdoor temperature gauge in my car could read negative temperatures till I moved there. Seeing the ridiculous negative windchills scared me to death at the thought of going outside. But then I met a run club there that touted their mantra, “We run year round, all paces, all abilities.” I asked a lot of questions and learned that yes, I do not need to be afraid of the cold. And there would be others that would meet up with me for long Saturday runs in frigid temperatures. There is a way to do this smartly and stay healthy. Armed with correct techniques for clothing layers and the accountability of a group, I had no excuse not to get outside. I found the smell of winter air and fire places burning invigorating to my soul. The sound of snow crunching under my feet became a fresh new calling, different from the constant pounding of dry pavement. All of a sudden, my old running routes looked brand new with a clean blanket of snow covering trees, houses, and yards. It became time for me to claim my new winter playground on the roads of winter. You too will find newness in being outside in a different climate.
There is a learning curve to figuring out how to layer for yourself. We all have different amounts of hydration needs, tolerances to cold temperatures, and figuring out individual clothing needs in actual air temperatures and windchill temperatures. This comes with practice. The best and only way to figure it out is getting outside. Your body won’t adapt to the cold by staying inside. So, do you have any spring 2023 race goals? Training for those goals begins in January, and that means getting outside. Go find enjoyment in the great outdoors, and be sure to take a friend or two with you! Birds of a feather flock together, and you’ll love the company of being with others in your outdoor journey. Reset a new you and best of luck!