Cold Weather Clothing
by Rick Gerwin, MS
Good Samaritan Fitness Center

The following tips will turn clothing into additional exercise equipment, designed to tackle the elements:

Don't overdress:
People mistakenly think they must insulate themselves against the cold. Actually, the body produces enough heat during exercise to maintain body temperature in cold temperatures without bulky or restrictive clothing. Too much bulk can actually result in increased body heat loss through increased perspiration.

No cotton clothing when the temperature dips below 50^o F:
Cotton absorbs moisture which makes it chilly against the skin and promotes heat loss through conduction. Cotton T-shirts and sweatshirts are poor choices for vigorous activity in colder weather. Choose synthetic materials such as polypropylene and polyester fleece.

Adopt a three-layer system for dressing for the outdoors:
The inner layer should be close-fitting and made of a fiber that wicks perspiration away from the skin. Synthetic materials such as polypropylene, Thermax, Hydrofil and Drimax work well. The second layer provides insulation and must retain its heat-insulating properties even when wet. The best choice is polyester fleece, known under the brand names Polartec and Synchilla. The third layer should be windproof and water repellent, but also breathable enough to allow water vapor from evaporated perspiration to pass through. Many high-tech fabrics are available that claim to fulfill this need. These include Gore-Tex, Entrant, Versatech, Helly Tech, Ultrex and others.

Cover the extremities:
Once again, the best choices for hats and gloves are fleece, polypropylene and wool.

Less is more for the feet:
Trying to keep the feet warm with thick socks or multiple layers may have the opposite effect. Too little room in the boots or shoes restricts circulation, and too much heat causes increased perspiration. Use wool or polypropylene socks of moderate thickness. If hiking, combine these with a boot with a Gore-Tex lining. For multiple layers, use only a light polypropylene sock liner with a wool sock.