Most dedicated runners run year-round, but in the fall and winter months, the danger of hypothermia for runners increases.
Hypothermia is a medical term for below-normal body temperature, normal being 98.6 degrees Fahrenheit. A person whose body temperature drops to between 90 degrees and 95 degrees is suffering from mild hypothermia, while temperatures below 90 degrees Fahrenheit constitute severe, life-threatening hypothermia.
In mild hypothermia, the person will remain conscious but will shiver violently. Shivering is the body's attempt to generate heat. In severe hypothermia, the person can become drowsy or even unconscious. If the condition persists, hypothermia can cause weakness, confusion, erratic heartbeats, shock, and even death from cardiac arrest.
Runners can be at risk for hypothermia in a cold environment because their activity makes them sweat which increases the cooling effect on the body. Moisture and a cold wind add to the dangers of hypothermia. Runners may not be dressed warmly enough, or they may become exhausted during their run. A cold, wet, dehydrated, tired, lightly clothed person is a prime candidate for hypothermia.
A smart runner can avoid hypothermia by following a few simple suggestions:
- Dress for the cold
- Wear several layers of clothing, especially modern synthetic long johns that keep moisture away from the body. Even more important, keep the extremities warm. A knit hat, warm gloves, and thick socks are worth their weight in gold. Light wind-pants and a windbreaker jacket can cut the wind-chill factor, a real benefit in cold, wet, windy conditions.
- Drink enough fluids
- Know the route you're planning to run
- Get back before extreme fatigue sets in
- Carry concentrated snack foods like raisins to ward off possible energy dives
- If possible, run with a partner
To learn more about running in cold weather, see your healthcare provider or a sports medicine specialist. And if you think you may have suffered symptoms of hypothermia, call your healthcare provider immediately.