Exercise in Extreme Temperatures

If you are someone who prefers to go outside to exercise then it is important for you to understand how to ensure your own safety when exercising in extreme heat and extreme cold.  Extremes on either end can be dangerous and even lead to death if ignored long enough.  When it is hot outside and temperatures are extreme it is important to minimize the clothing one wears without compromising the safety of your skin.  The athletic clothing industry has become advanced in the production of materials that wick perspiration away from the body to provide a cooling effect.  In terms of clothing it is wise to wear lighter colors that reflect sunlight as opposed to dark or black colors that absorb it.  It is critical to stay hydrated in extreme heat and the more extreme the temperature the more often one will need to intake cool water.  It is important to have plenty of water available throughout the exercise session.  It is useful to have some of your water in a container that can be frozen.  In this way, you can allow that iced container to melt as the session progresses so that you have cool/cold water available the entire time.

When temperatures are cold and in the extreme you want to do the opposite with your clothing.  Rather than wearing heavy clothing it is a better idea to wear multiple layers.  This way you can shed layers as your body heats up due to the physical activity level of your exercise.  When you move toward your cool down and your physical activity level decreases you will begin to get colder again; so then you can put your layers back on as needed.  By shedding layers as necessary and putting them back on when needed you are able to keep the clothing dry so that it doesn't lose its usefulness.  Cold liquid for hydration in cold temperatures doesn't usually go over well with the stomach but you don't want warm or hot liquid either.  The ideal temperature would be in a cool range.  Again, it is important to stay hydrated even though the thirst mechanism may not be as obvious as it is in the heat.