Avoiding Frostbite and Hypothermia
It is easier to prevent frostbite and hypothermia than to treat it. Please read the information provided and be prepared.
Despite our high tech clothing today we are still not immune from these relatively common winter injuries. Prevention is
the best medicine. Here are some tips to help prevent frostbite/hypothermia:
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Understand the prevailing weather conditions. Remember not only air temperature but wind speed effects how
quickly frostbite can occur. Be prepared for worse than what the weatherman calls for. See the wind chill chart
provided below.
Dress appropriately. Wear layers of clothing and protect exposed skin from the elements. A number of very good
man made insulators are available on the market from a number of manufacturers. Wear clothes that wick
perspiration away from your body. Use layers of silk, wool or polypropylene, capilene, etc., and have a windproof
layer that can be put on during down hills or when windy. Wool is the best natural insulator. Cotton should be
avoided. Adjust layers as needed to avoid sweating and soaking clothes. Mittens are warmer than gloves. If
you need extra dexterity during cold weather, wear thin gloves under mittens, which can be kept on when
removing the mittens to adjust bindings or other equipment.
Keep hands and feet dry. Wool socks, VVS socks, liner socks made of Wick Dry or Cool Max, with good boots
that are waterproofed will help keep your feet warm. Make sure ski boots are not tight and avoid pressure points
(i.e., no wrinkles in socks) or tight clothing. Consider using foot warming pads that can attach to the top of the
boot toe. Or use insulative booties over your cross country ski boot.
Substantial heat loss occurs through the scalp so a hat is vital. Wear a hat that will cover your ears. If you are in
extreme cold or windy conditions, a ski mask or facemask is helpful. In the most severe conditions, total coverage
of your face, including ski goggles may be required so that not the tiniest bit of skin is exposed on the face or
head. Use Vaseline, Warm Skin (All Weather Guard), or mole skin to protect your face.
Don't drink alcohol, consume caffeinated drinks or smoke when out in the extreme cold. All of these activities
encourage hypothermia and frostbite.
Eat frequent, high-energy snacks. Stay well hydrated.
Prevent frostbite of your eyes by wearing sun glasses or goggles, particularly on long downhill runs or when skiing
into the wind.