By: Dr. Ellen Glickman

January 25, 2025

As much of the United States experiences unprecedented cold temperatures—with snow reaching as far south as Florida, Texas, and Louisiana—the challenges of winter weather are top of mind. Canceled flights, icy roads, and frigid conditions are disrupting our daily routines. While the health of airlines, roads, and communities is a pressing concern, one critical aspect often overlooked is our personal health when exposed to the cold. This raises an important question: is cold exposure a friend or foe?
 
Acute cold exposure (ACE) and cold-water immersion (CWI) have been central topics in my research for nearly 40 years. These are not just academic curiosities but are increasingly relevant in modern health and recovery practices. For instance, athletes often use cryotherapy or CWI post-exercise to speed up recovery. Mild hypothermia is even intentionally induced during surgery to slow metabolic reactions and reduce medical complications. Clearly, cold has its benefits, but it also poses risks when not managed properly.

My research has explored how men and women of varying ages, body compositions, and fitness levels regulate their core temperatures under cold stress. One key finding from my early work is the role of shivering thermogenesis. Shivering generates heat, helping leaner individuals maintain core temperature during rest in cold air or water. This insight informed the development of the American College of Sports Medicine’s guidelines for preventing cold injuries during exercise (Castellani et al., 2006).
 
For those venturing outdoors in these extreme temperatures, proper preparation is critical. Clothing choices, fitness level, body fat percentage, age, hydration, and even the time of day all influence how well we handle the cold. For example, if you sweat while exercising in frigid conditions, it’s vital to change into dry clothes immediately to prevent heat loss. Fatigue also exacerbates the risk of cold-related injuries, making rest and proper nutrition essential.
 
As we navigate this polar vortex, it’s worth remembering the historical consequences of extreme cold. Consider President William Henry Harrison’s inauguration in 1841—held outdoors in bitter conditions without proper precautions. His prolonged exposure to the cold, combined with a lengthy speech, led to pneumonia and his untimely death. This historical anecdote underscores the importance of mitigating cold exposure, especially when physical activity is minimal.
 
For modern-day examples, compare standing still in cold weather (as during an outdoor ceremony) to the active heat generation of athletes during a football game. Football players are equipped with pads, coats, heaters, and are actively generating body heat through movement. In contrast, individuals standing still in the cold are far more susceptible to its dangers, particularly if they lack proper clothing or preparation.
 
Practical Tips for Staying Safe and Healthy

1. Layer Up Smartly: Wear moisture-wicking base layers to keep sweat away from your skin, followed by insulating layers and a windproof outer shell.
2. Stay Dry: If you’re exercising outdoors, bring extra socks or clothing to change into if you get wet.
3. Short Loops: For runners, consider shorter loops closer to home in case the weather changes or icy conditions become hazardous.
4. Indoor Alternatives: For those unable to exercise outdoors due to conditions like Raynaud’s Disease or orthopedic limitations, a treadmill is an excellent alternative.
5. Monitor Fatigue: Cold can exacerbate tiredness, so ensure you’re well-rested and nourished before braving the elements.