Planning for outdoor cold weather activity: What you may not know

Extreme cold demands protections. Otherwise, your blood vessels will constrict and it will be harder for blood to flow, which can put a strain on your heart. Muscles can be deprived of oxygen needed to keep you warm. And, you can get hurt more easily. Your risk of falling is also greater, as is hypothermia (a body temperature below 95 degrees) and frostbite.

What to eat? Just as eating certain foods will generate more white fat, eating other foods will generate more brown fat. To generate more brown fat, you want to eat salmon, egg yolks, algae or roe, all of which have omega-3s, DHA and EPA. And, if you’re headed outdoors, take a granola bar or bag of nuts with you for extra energy.

What to drink? In cold weather, you should drink more water, even if you don’t think you need to. You lose more water when it’s cold outside. That’s why you can see your breath. And, in case you’re wondering, you also tend to urinate more. If you’ll be out for a while, bring water with you so you stay hydrated.

What to wear? Because you’re more likely to sweat out in the cold, which will make you feel cold, you want to wear clothing that keeps you dry and warm. Polypropylene and merino wool are great undergarment materials that will keep the sweat away. You need these materials for gloves, hats and socks as well. On top of that, wear something that keeps the wind off of you. Fleece or wool are good options. Hand and toe warmers can also help a lot. Stick one on your phone so it’s warm to hold outdoors.

If you’re like me, you waited too long to prepare for the cold and have struggled to buy outdoor boots and equipment. It seems that every store is sold out of key items we need to enjoy the outdoors. When your local shops are out of stock, Ebay and Etsy are often good alternatives to the major retailers.

How to keep your muscles working effectively: Your muscles are not as flexible in the cold, so it is easier to hurt yourself. Covering your nose and mouth keeps the air you breathe warmer. Walking a little slower might make movement easier. And stretch!

Returning to the warmth of the indoors: Let your lungs relax by slowing your breathing. Otherwise, you’re likely to cough a bunch. Take off your base layer of clothing to get warmer more quickly. A warm shower also helps. And, stretch again!