How does cold weather affect the body during exercise?

ArabiaWeather - Achieving the best performance while exercising in cold weather requires additional effort and special attention to the effects of the environment on the body. In the winter, a variety of cold activities are available, such as skiing and walking on the snow, which are not considered just hobbies, but are opportunities to improve your physical fitness. .

The effect of cold weather on sports activity...a study in the Journal of Clinical Endocrinology and Metabolism

A study published in the Journal of Clinical Endocrinology and Metabolism shows that exercising in cold weather can contribute to burning more calories than in warm weather. Although exercising outdoors during the winter may be safe, it requires additional precautions. The effects of a cold environment on physiology and metabolism can be significant challenges, and the body requires extra effort to perform in cold conditions, as it needs to generate enough heat to keep warm.

When the body is exposed to sharp changes in temperature, its need for energy increases, which leads to the breakdown of glycogen, which is the main source of energy stored in the body. According to Julie Lewis, sports nutritionist:

“It becomes critical to optimize nutrient intake before, during and after exercise in cold weather to ensure that energy stores are adequately filled and muscle function is enhanced.”

Nutritional strategies to maintain energy and physical performance

A recent study in the Journal of Clinical Endocrinology and Metabolism shows that exercising in cold weather affects the burning of calories differently than in warm weather, and this effect depends on multiple factors, including the individual’s fitness level and body characteristics, and under cold conditions, one needs The body requires additional effort to generate the heat needed to keep warm, which makes proper nutrition during periods of physical activity necessary to maintain physical performance.

The study provides useful nutritional strategies for those who exercise in the cold, with a focus on eating balanced meals before, during and after exercise, and guidance from nutrition experts that includes eating snacks rich in carbohydrates and protein during periods of activity, with an emphasis on the importance of refilling energy stores after completing exercise. These strategies are presented with the help of statements from Julie Lewis, a sports nutritionist, and Julie Carpenter, a licensed athletic trainer.

The study also highlights the importance of understanding the effects of a cold environment on physiology and metabolism, emphasizing the need to regularly replenish nutrients to maintain sustained, healthy performance during exercise in these conditions.

According to the guidelines provided by Julie Lewis, a sports nutritionist, she stresses the importance of eating snacks with a high carbohydrate content every 30 to 60 minutes after the first hour of the start of exercise to replenish energy during the activity period. The list of snacks that Lewis recommends includes:

• Peanut butter sandwich
• Orange slices
• a banana
• Dried fruits

If you intend to continue exercising on the same day, or the next day, Lewis points out the importance of eating a snack rich in carbohydrates and protein within 30 to 60 minutes of finishing exercise. This guidance indicates the necessity of filling muscle glycogen stores and stimulating the muscle repair process. Recommended foods include:

• Low-fat chocolate milk
• Fruit juice and yoghurt
• Graham crackers with nut butter
• Apple or banana with nut butter

Julie Carpenter, a licensed athletic trainer at Froedtert & MCW Sports Medicine Center and track coach for the US Speed Skating Team, stresses the importance of providing adequate fuel to the body during cold-weather activity. Says:

“Your body will tire faster in cold weather without adequate fuel,” she says. She draws attention to the effect of cold on the body’s chemical processes, stressing the importance of replenishing energy effectively.

Risk of dehydration during exercise

Dehydration while exercising in cold weather poses a challenge similar to that which may arise in high temperatures, but in a way that is not obvious to the individual who may not feel thirsty, as low temperatures reduce the feeling of thirst by up to 40 percent , according to statements by Julie Carpenter. .

Carpenter explains:

“Constriction of blood vessels in the cold prevents blood flow to the extremities such as the hands and feet.” “This contraction is a heating mechanism that allows the body to attract more blood to the heart.”

A study published in the Journal of Medicine and Science in Sports and Exercise shows that constriction of blood vessels leads to a decrease in the secretion of a hormone called arginine vasopressin (AVP) , which regulates fluids and reduces the feeling of thirst.

To cope with these conditions, skiers rely on wearing a scarf and face mask to prevent dehydration and keep their airways moist, and they also bring warm liquids, such as tea, to encourage hydration.

It should be noted that the general rule is that for every hour of physical activity, whether in cold or heat, the body needs 16 ounces of water, and the individual must be aware of the dangers of hypothermia, and attention must be paid to coldness and frostbite while exercising in cold weather. It is preferable to wear multiple layers and moisture-wicking clothing to maintain warmth and reduce exposure to moisture.

The effects of cold on the body and the importance of preventing it

Dr. Matthew Chen, an emergency medicine physician in the Emergency Reserve Department at Froedtert & MCW Moorland , explained that the body works effectively to maintain a constant temperature, but prolonged exposure to cold can affect the self-regulation mechanism, and suggests that shivering is one way The body uses it to maintain its temperature, and as hypothermia progresses, the shivering mechanism may stop, leading to confusion and the person's heart stopping working normally.

Dr. Chen shows that frostbite may cause permanent damage to the body, as the skin, nerves, and tissues freeze at the site of the injury, and the extremities of the body, such as the hands, feet, ears, or tip of the nose, are most at risk, and frostbite of exposed skin can occur in less than thirty years. minute.

In this context, wearing gloves, warm socks, and hats is useful in protecting the body from the effects of cold. When thinking about exercising in cold weather, Dr. Chen points out the importance of taking into account low temperatures, as it is recommended to move exercises indoors if the temperature drops below 0 degrees . Fahrenheit , or wind chill reached -17 degrees Fahrenheit .

Although frostbite is unlikely to occur when the temperature is above 5 degrees Fahrenheit and winds are blowing below 25 mph , the risk increases dramatically as the temperature drops and wind speeds increase.

8 important tips for exercising safely during the extreme cold of winter

1. Check the weather forecast and temperatures before exercising in the cold.
2. It is recommended to stay indoors when the temperature is -22°C , especially for categories of people susceptible to frostbite.
3. Use caution if you belong to groups at risk for frostbite, such as men, black people, smokers, and those with cardiovascular disease.
4. Wear multiple layers of clothing, including an inner layer, a middle layer that acts as insulation, and an outer layer that resists wind and rain.
5. Make sure to choose clothes made of suitable materials such as wool or polartec.
6. Pay attention to the type of shoes you wear, and choose shoes that are appropriate for your sporting activity and provide ventilation.
7. Drink sufficient amounts of water to avoid dehydration, especially in cold conditions as cold can reduce the sensation of thirst.
8. Eat snacks before and during exercise to maintain blood sugar levels.

Finally, it stresses the importance of good preparation for athletic performance in cold conditions, and research shows that consuming the right nutrients early and regularly, and ensuring hydration even when the person is not thirsty, play an important role in enhancing physical performance. On the other hand, clothing with insulating layers, Which protects against the elements, along with avoiding prolonged exposure to the cold, and is an effective way to protect the body from harsh environmental conditions.

Also know:

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Summer or winter for weight loss?

Sources:

froedtert

cnn