Health Topics for Sports Medicine

Department of Orthopaedic Surgery

UI Family Care

Hypothermia in runners

Hypothermia sets in when the body's temperature drops below normal. It starts when the body loses heat faster than heat can be made. Heat is produced by muscle action and shivering. Very low body temperatures can threaten life.

Early symptoms include shivering, cold and pale skin, apathy, and impaired judgment. Later symptoms include drowsiness or weakness, confusion, slow pulse and breathing, and passing out. Hypothermia is an emergency. It may result in death.

Cold temperatures, dampness, and wind increase the risk of hypothermia for runners. Sweat cools the body quickly during cold weather running. Wind evaporates sweat even faster and the body temperature may drop rapidly.

Follow these tips to reduce the risk of hypothermia:

• Dress in multiple layers of clothing. The outer layer should protect the runner from wind, rain, or snow.
• Wear fabrics that insulate and wick moisture away. Fabrics made of wool and polypropylene are good. Avoid wearing cotton because it retains moisture.
• Protect special body parts like your head, face, hands, and feet. Mittens are better than gloves. Cover the head with a wool cap. Shield the face with a scarf or high collar. Wear socks that retain heat and wick moisture away.
• Drink plenty of fluids. Do not drink alcohol before or during a workout, because it makes the body lose heat faster.
• Warm-up indoors before running. Warming your muscles helps prevent injury.
• Run with a partner. Let others know your route.
• Take carbohydrate snack foods on long runs.
• Cancel your run or seek shelter if the weather conditions are too severe or you are too tired. Running on ice or over snow-covered terrain can lead to tripping, falling, or injury.

Cold weather running is challenging, healthy, and fun. By being prepared, running outdoors during bad weather seasons can be enjoyed.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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