Play it safe during cold weather workouts Published Nov. 25, 2014 By Staff Health Promotions TINKER AIR FORCE BASE, Okla. -- Almost everyone can exercise safely during cold weather, however if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take. Follow these safety tips for exercising and acclimating to cold weather: Check the forecast Temperature, wind and moisture, along with the length of time that you'll be outside, are key considerations in planning a safe cold-weather workout. Dress in layers First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. Protect your head, hands, feet and ears. When it's cold, blood flow is concentrated on your body's core, leaving your head, hands and feet vulnerable to frostbite. Try wearing a thin pair of glove liners made of a wicking material (like polypropylene) under a pair of heavier gloves lined with wool or fleece. Put on the gloves before your hands become cold and then remove the outer pair if your hands begin to sweat. Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat to protect your head or headband to protect your ears. If it's very cold, consider wearing a scarf or ski mask to cover your face. Don't forget safety gear If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Consider using chemical heat packs to warm up your hands or feet, especially if you have a tendency to have cold fingers and toes. It's as easy to get sunburned in winter as in summer -- even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and a lip balm that contains sunscreen as well. Stay hydrated You can become just as dehydrated in the cold as in the heat from sweating, breathing, being exposed to the drying power of the winter wind and increasing levels of urine production, but it may be harder to notice during cold weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. Know the signs of frostbite and hypothermia Frostbite: early warning signs -- numbness, tingling and stinging sensation Hypothermia: intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia. By dressing properly, any outdoor-athlete can avoid cold-related injuries.