The Wide World of Walking Equipment

Water in Winter…How important is it?  In spite of the sometimes frigid weather, walking during the winter does have some advantages.  The cold keeps your body temperature from rising and your body from sweating to compensate.  Does this in turn mean that can put your water bottle away with your summer walking equipment and don’t need to drink as much water?    Not quite.  While the loss of moisture through perspiration decreases, the rate of moisture lost through respiration/ breathing actually increases.

You lose moisture as you breathe.  Moisture from you lungs is absorbed by air during the breathing process.  As the air is exhaled the moisture present  leaves your body for the great outdoors .  Since cold air tends to be dryer than warm air, the moisture loss is significantly higher in winter than in summer. When engaged in normal everyday activity an individual will lose between one and two quarts of water a day through the simple act of breathing.  When engaged in moderate to strenuous physical activity the rate jumps to ½ to 1 ½ quarts per hour.   Another fact that enters into consideration is that the body can only absorbed about a quart of water an hour.  So with a simple bit of math you can readily see that the body can quickly deplete its’ water supply if proper precautions are not taken.  There is the potential for dehydration during exercise walking in the winter months and those precautions should be taken seriously.   (Seasonal celebrations also put some added stress and strain on our body’s water supply).

As is the case in summer, dehydration in winter can have some serious consequences.  Dehydration can accelerate hypothermia, frostbite and fatigue.  So you’ll want to consider these walking health and safety issues.

So what procedures should we follow to insure that we stay hydrated and healthy?  Basically it’s the same ones you should be following during the summer months. 

• Drink a bit of water an hour or so before you head out on your walking excursion.  Probably about ½ to 1 quart, depending on your walking style and pace.

• Periodically sip a bit of water throughout you walk.  Don’t rely on your thirst level to tell you when to drink.  It’s not always a reliable indicator of your body’s hydration levels.  How much water?  Again that depends on your exertion level, time and distance but a minimum amount should be 12 ounces.

• Drink water after you’ve concluded your routine.  Perhaps as much as another quart if you’ve really exerted yourself.

Psychologically it’s often times difficult to get into a routine of drinking water when you’re not thirsty or when it’s cold outside.   So it’s important that you develop a year round standard routine surrounding your water consumption while walking.  Get into a habit of drinking water before, during and after your walk.  Keep the amounts the same in winter and in summer so that it becomes second nature and you don’t have to constantly call it to mind.  It’s important to stay physically active and engaged during the winter months so pull that water bottle back out of you summer walking equipment.  Remember to stay hydrated and stay healthy.

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People generally have one of two responses to winter exercise:  “Forget It” and “No Way”.  Having to get all bundled up and braving cold and snowy weather often times overcomes “fighting the good fight” for health and fitness.  But taking a break from your exercise routine during cold weather can set you back more than you think.  The holidays, too many of us, means overeating and winter means more sedentary recreational activities.  These two combine place added stress on our waistline and our health.  Ultimately resulting weight gains that may take all of next summer reverse.  So it’s really important that we not pack away the walking equipment and keep committed to our standard exercise routines.

So what are the rules that govern walking in cold weather? 

Allow at least 10 minutes to warm up.  When it’s cold, your heart and muscles need a bit more time to get lose and ready for exercise.

While it’s important to dress warmly, using the layer technique, it’s equally important that we don’t overdo it.  Dressing too warmly could cause overheating making our walk that much more uncomfortable.  Dress for a temperature that is 20 degrees warmer than it actually is.   Your body heat  will make up the difference.  If you feel yourself overheating take off a layer and tie it around your waist. 

Don’t wear a waterproof outer layer, wear a water resistant one.  Waterproof gear is not porous and won’t allow your body heat to escape, increasing the possibility of overheating.

Remember to bring water with you and most importantly, drink it.  It’s more difficult to gauge our body’s hydration needs during cold weather.  Drink periodically even though you may not feel thirsty.

The walking equipment and gear you wear is critical.  Be sure your extremities are covered well.  When out in cold weather the body undertakes defensive measures, cutting off blood flow (and heat) to the body’s extremities, thereby shifting that heat to the body’s core.  The result is that there is a higher propensity for frostbite on your toes, ears, fingers, etc.  If your fingers or toes get numb while you’re out walking, don’t take any chances.  Get inside as quickly as possible and apply a moist heat to the affected area. 

Wear sun screen and a brimmed hat.  The presence of snow actually intensifies the negative impact of the sun.

If walking in minus degree weather cover your mouth to prevent frigid air from entering your lungs.

What about exercising when you’re not feeling 100%? This is the flu and cold season and at some point we are going to hit a patch when we’re under the weather.  Should we take it easy until we’re fully recovered?  Most physicians agree that if you have a head cold, runny nose, sneezing, sore throat or headache it’s OK to continue your exercise routine.  Exercise may actually provide some benefits by clearing the nasal passages and alleviate that stuffy nose.  However, if you are running a fever, have chest congestion, upset stomach or general achiness, it’s probably a good idea to take a break from your exercise routine until you’re feeling a bit better.  As with all hard and fast rules there are exceptions so listen to what your body is telling you and if it says take a break do so.

Remember, winter shouldn’t be an excuse to stop or slow down your walking exercise routine.  But you need to approach it sensibly.  Extra precautions are necessary to insure that you remain safe and healthy.  The first is, wear the proper walking equipment and gear.  Next, follow the common sense guidelines listed above and you should hit spring lean and fit.

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