Hypothermia Prevention Tips

Tips for Preventing Hypothermia - Photo by Ricorocks

Hypothermia, a core body temperature less than 95°F, or 35°C, can lead to serious health issues, including death. People of any age, size, or socioeconomic status may find themselves in a situation where hypothermia is possible. Unfortunately, some people who begin to experience hypothermia symptoms do not realize they are in danger and become confused and/or disoriented, which may delay their ability to seek shelter.

Risk Factors for Developing Hypothermia - Photo by mjas

Here are a few safety tips for preventing hypothermia:

Know if You are at Increased Risk for Hypothermia

Those who are older or very young may lack adequate thermoregulation of the body. Adults tend to become pale and shiver in early stages of hypothermia. Children and infants often become flushed with only older children having the ability to shiver. As hypothermia progresses, shivering stops. Those who suffer from hypothermia might quickly feel exhausted, weak, and numb, then slip into a comatose state, rendering them physically and mentally unable to help themselves. The amount of time this happens depends on many factors, such as environmental temperature and wind chill, whether or not the person is wearing dry and adequate clothing, length of exposure to the cold, and the person's age and health. Many more elderly people, especially those over the age of 90, die from cold exposure when compared to those who are young children and infants.

People who suffer from hypothermia tend to become confused. Those with underlying dementia, Alzheimer's disease, or other special needs are particularly at risk for hypothermia because they might wander away from shelter, unaware of the need to wear warm winter clothing and then they may be unable to find the way back home. Having a relative, friend, neighbor, or agency to check in via phone, text messages, or visits on a scheduled basis can help others discover if the person becomes injured or experiences other dangerous situations, such as someone who slips on the ice while trying to get his or her mail. One creative long-term care facility created an outdoor area that resembled a bus stop to help keep people from wandering away from the facility. Those who are prone to wandering might benefit from GPS tracking devices. Silver Alert services are available in many areas as a means to enlist the help of others in searching nearby areas.

People who have certain chronic conditions, such as those who have heart problems or problems with blood circulation, might develop symptoms of hypothermia or increased symptoms of a health condition. For example, someone with a history of heart disease who is sedentary might quickly become overexerted when shoveling snow and could experience a heart attack while outside, or someone with diabetes might experience an unusually large drop in blood sugar if working outside in cold temperatures. Someone who has hypothyroidism might develop symptoms of hypothermia quicker expected. The body tends to work harder and burn more calories in colder temperatures.

Those who are snowed in may deplete supplies of medications for chronic conditions as well, so it is important to watch weather reports and ensure that you have an adequate supply of medications as well as plenty of food, water, adequate fuel to heat the house with a backup plan if the power goes out.

People who are malnourished or dehydrated are also at increased risk for hypothermia. In addition, homeless populations may be unable or unwilling to seek shelter in colder weather. Many communities reach out to people by providing food and/or shelter for others in need. Finding creative and appropriate means of communicating the availability of those services may increase the likelihood that people may use the resources.

Tips for Dressing for Cold Weather - Photo by gracie

Dress for the Weather and Be Prepared

Dress in several warm layers, preferable in clothing that wicks away moisture and is designed to keep the body dry and warm. A water-proof outer layer can be quite helpful as wet clothing is unable to retain body heat. A hat and scarf that cover the head, face, and neck can help slow loss of heat. Mittens are preferable to gloves for maintaining body heat. Two pairs of warm and dry socks, preferably not cotton, are also helpful in preventing heat loss. Water-proof boots can help to keep one's feet dry.

Pack additional warm clothing and blankets if traveling and make sure to fill up with fuel and keep the vehicle in good running order. Ensure that cellular devices are fully charged before leaving. Even if the area to which you are traveling is too remote to pick up a signal, cellular telephone usage might give rescue crews clues for a more specific area in which to search if your vehicle should unexpectedly break down or become wrecked, as evidenced by a family in Nevada that survived sub-zero temperatures for two days until rescue crews found them.

Although many people who have lived in colder regions for years consider preparing for cold weather to be second nature, those who recently have moved to a cooler area and those living in warmer climates might be caught off guard if the temperature plummets. The CDC offers a detailed prevention guide for extremely cold weather, including tips for preparing the home, tips for traveling in cold weather, and hypothermia prevention and first aid.

Dangers of Alcohol and Drugs in Cold Weather - Photo by dhannte

Avoid Mixing Cold Weather with Alcohol and Certain Drugs

Although drinking alcohol may give someone a warm feeling, alcohol and mood-altering drugs might be deadly when combined with frigid temperatures. As blood vessels dilate due to alcohol consumption, heat loss becomes more rapid. Mood altering drugs, sedative-hypnotics, and neuroleptic medications may cause a person to become more susceptible to hypothermia.

Alcohol and a variety of drugs may also seriously impair one's ability to make sound decisions that could make the difference between life and death, particularly if the person is alone or with others who also have impaired judgment.

Staying Safe in Colder Weather

The thermostat does not tell the whole story. Some people can tolerate bitterly cold temperatures, even combined with windy and wet conditions, if they have adequate protective clothing and are in relatively good health and sound mind. Being aware of and attempting to prevent modifiable risk factors can help improve one's chances of surviving if temperatures fall.

Readers may also wish to read:

• How to Stay in Shape as the Weather Gets Colder
• Exercise Tips for Winter Weather: Cold Injury Prevention
• Energy Drinks and Alcohol: A Dangerous Combo

References:

CDC online article Hypothermia Prevention converted 8/5/98.
CDC online article Hypothermia-related Deaths -- United States, 2003 published 3/5/04.
U.S. National Library of Medicine online article Hypothermia last reviewed 01/14/10.

Exercise Tips for Winter Weather – Cold Injury Prevention

Winter Fitness Tips © Katrena

Many people make a New Year's resolution to become more active and exercise regularly only to discover that winter weather may serve up a roadblock to those plans. Find practical tips for safely exercising in colder months.

How to Stay Fit During Colder Weather © Katrena

Be Prepared for Ice and Snow

Those who live in areas in which temperatures may fall near or below the freezing mark may wish to have a winter exercise back-up plan for exercise, especially if road conditions are too dangerous for driving. Sometimes the weather may actually provide a great family fitness opportunity. My kids love for me to pull them all over the back yard in the sled or to have a good old-fashioned snowball fight. Playing outside in the snow can certainly serve as a great workout, but someone who is typically sedentary who is shoveling snow may quickly become seriously ill.

Prepare for Cold Weather Exercise © Katrena

If planning to exercise in colder temperatures, keep several safety issues in mind:

• Check with a healthcare provider before exercising outside in colder temperatures to ensure that it will be a safe option.
• Use common sense – exercising outdoors during cold weather might be unsafe for someone of any fitness level under certain circumstances.
• It helps to let someone know when you are planning to exercise, where you plan to go, and when you plan to return, especially if hiking in a remote location during winter months.
• Layer clothing (synthetic next to skin to wick away moisture, fleece or wool for warmth, waterproof clothing for the outer layer) and be prepared to remove and replace clothing. Wet clothing will not help to prevent hypothermia.
• Protect hands and fingers with gloves and/or mittens. A waterproof outer layer can help protect the hands from frostbite.
• Protect feet and toes with thick, warm socks and/or layers of socks. Consider carrying an extra pair of socks.
• Protect the head and ears with a hat, toboggan, scarf, ski mask, etc. Ensure that the ears are covered.
• Consider wearing waterproof footwear designed for the weather conditions.
• Remember to drink appropriate fluids to prevent dehydration.
• Maintain a healthy diet.
• Protect skin and eyes by using sunscreen (at least 30 SPF), lip balm, and sunglasses.
• Wear a helmet when participating in certain winter sports, such as snowboarding.
• Consider carrying a cellular telephone or some other way of calling for help if necessary and avoid exercising in cold temperatures alone.
• Move into the wind at the beginning of the workout if possible so that the wind will be at your back when heading back home.

Signs of Hypothermia and Frostbite © Katrena

Watch for Signs of Hypothermia and Frostbite

Many factors may place someone at an increased risk for injury or health issues while exercising outside in the winter, such as:

• Colder temperatures, especially if the wind is blowing and/or if there is precipitation
• Staying outside for long periods of time
• Age factors, such as those who are 60 years old or older or those who are young, especially infants less than one year
• Certain health conditions, such as asthma, Raynaud's phenomenon, hypothyroidism, certain heart problems, balance issues, or dementia.
• Some medications may make a person more vulnerable to low temperatures
• Poor nutrition
• The use of alcohol

Frostbite is more likely to occur in exposed areas of the body or the extremities, such as the fingers, toes, ears, and nose. This condition occurs if that part of the body is exposed to cold temperatures for too long.

Symptoms of frostbite include:

• Cold, hard, pale skin
• Numbness, although an aching pain may occur

Immediately move to a warm, dry area and avoid rubbing the skin if frostbite has occurred. As the area begins to thaw, the area will usually become red and the person will likely experience a painful burning or tingling sensation. Seek medical attention for serious cases of frostbite because blood vessels may be affected.

People who have frostbite can also develop hypothermia. Hypothermia is defined as having a body temperature less than or equal to 95 degrees Fahrenheit. The condition can result in death, particularly in vulnerable populations, and anyone with hypothermia should seek immediate emergency care by trained professionals.

Symptoms of hypothermia include:

• Pale skin and shivering (early) – infants may have bright red skin
• Changes in behavior and thinking – confusion is common and may prevent the person from seeking help appropriately
• Stiffness in the arms, hands, and legs
• Lack of coordination or the inability to move
• Drowsiness, feeling very tired
• Shallow breathing
• Slurred or difficult to understand speech
• Blood pressure and pulse may decrease, become weak, or have unexpected pauses

Options for Staying Safe and Fit in Winter Months © Katrena

Consider Exercising Indoors During Winter Weather

If conditions prevent a person from safely exercising outside during colder weather, consider indoor activities, such as indoor sports, gyms, walking in a mall, or exercising at home, if appropriate. Having a few dumbbells, a resistance band, stability ball, and a jump rope might be quite helpful in creating a great home workout. Exercise videos and podcasts, a boot camp style workout with a list of exercises, or dancing to some favorite tunes may help you to stay on track with a fitness routine despite harsh winter weather.

When exercising outside during colder weather, ensure that the exercises are safe and know the signs of frostbite and hypothermia so that you may seek appropriate shelter and care to prevent serious injury.

Readers may also wish to read:

• Hypothermia Prevention Tips
• Energy Drinks and Alcohol: A Dangerous Combo
• How to Stay in Shape as the Weather Gets Colder

Sources:

• CDC December 23, 1988 article "Hypothermia Prevention"
• Mayo Clinic October 30, 2010 article "Exercise and cold weather: Tips to stay safe outdoors"
• NIH article "Frostbite" last updated on 1/14/2010
• Yale School of Medicine article "Hypothermia" article accessed on 01/21/2012