As the temperature drops and winter sets in, athletes face unique challenges in maintaining their health and fitness. Cold weather brings not only the thrill of winter sports but also the risk of illness and injuries. Although I consider myself a fairly healthy person, the winter is ‘that time’ when I’m more likely to get sick. This was (and still is) so frustrating because it disrupts my training, messes with my sleep schedule, and makes it harder to achieve the results I look for on the court, in the classroom, or at work.
The good news is you implement daily habits that can help boost your immunity and keep you going strong during the winter. In this post, I’ll share a few tips current and former athletes can use to stay healthy during the cold winter months.
6 Tips for Staying Healthy in Cold Weather
Dress Appropriately for the Outdoors. One of the most important aspects of winter wellness is dressing appropriately for outdoor workouts and outdoor time in general. Layering is key to regulating body temperature. If you’re working out outside, start with a moisture-wicking base layer to keep sweat away from the skin, add an insulating layer for warmth, and finish with a waterproof and windproof outer layer to protect against the elements. Don’t forget gloves, a hat, and thermal socks to keep extremities warm. If you’re an indoor sports guy or gal, it’s still important to bundle up. This is especially important if you’re running from a workout to class or scrambling to get to the gym after work. Make sure you do the little things: thoroughly dry your hair, layer up, and apply products like lotion and lip balm before braving freezing temperatures.
Boost Your Immune System. A strong immune system is essential for athletes to fend off winter colds and illnesses. Incorporate immune-boosting foods into your diet, such as fruits rich in vitamin C, leafy greens, and probiotics. Stay hydrated by drinking plenty of water, herbal teas, and warm broths. Consider taking vitamin supplements, particularly vitamin D, which is crucial during the darker winter months. If you don’t have time for this during the week, make the time by meal prepping in advance. During the winter months, I will always pick up fruits, veggies and proteins when shopping at the grocery store. Throwing together a quick meal, like sheet-pan chicken with veggies, or being able to snack on oranges and grapes during the week will ensure I’m getting the foods I need to stay as healthy as possible.
The older I get, the more I’ve noticed how my food choices affect my health each day. And sometimes I’ve had to learn this the hard way- December and January have not been kind when it comes to seasonal colds, so I do what I can to maintain my health. I take multivitamins every day and I’m currently looking into certain herbal teas to strengthen my immunity.
Do Your Pre-Workout Warm-up. Cold weather increases the risk of muscle stiffness and injuries. Prioritize a thorough warm-up before engaging in intense workouts. Dynamic stretches, light cardio, and mobility exercises help prepare your body for the demands of winter training. Pay extra attention to muscles and joints that may be more susceptible to tightness in colder temperatures.
This also applies to post-workout treatment. Don’t let the hustle and bustle of the holidays prevent you from taking care of your body. If your time is limited during the day, you can make time and give yourself some TLC at your inconvenience. For example, you can stretch, ice or apply heat to muscles while catching up on a show or while reading a book.
Stay Hydrated. While it may not be as obvious as in the heat of summer, staying hydrated is just as important in winter. Cold air can be deceptively dry, leading to increased fluid loss through respiration. Drink water regularly throughout the day, and consider warm beverages like herbal teas to maintain hydration levels. For more tips on ways to hydrate properly in cold weather, check out this post.
Make Time for Recovery. Winter training can be physically demanding, and recovery is crucial for preventing burnout and injuries. Consider incorporating practices like yoga or meditation to promote mental and physical recovery. Ensure you get enough rest and sleep to allow your body to repair and rejuvenate. Sleep is one of the best ‘medicines’ that helps me recover when I’m not feeling well. Going to sleep an extra hour or two earlier each night gives my body extra time to heal and repair itself from sickness or the workout I put my body through the day before.
Protect Against Common Winter Illnesses. In addition to dressing appropriately, practice good hygiene to protect against common winter illnesses. Wash your hands regularly, avoid touching your face, biting your nails, and stay away from crowded places if you’re feeling unwell. Consider getting necessary vaccines, such as a Flu or COVID shot shot to further safeguard your health. While getting certain vaccines are a personal choice, I feel that if you are able, it’s a great decision to get any shots needed before the winter months arrive. Living in dorms, commuting on public transportation, or working in a crowded office will increase your chance of picking up a virus. A vaccine can help you fight certain illnesses.
While the winter isn’t my favorite season, I do appreciate the gentle reminder it gives me to prioritize my health. With less daylight hours and so many things to do, there are times when I fail to prioritize my own health. Between family obligations, work, my business, and other commitments, I have to remind myself often to slow down, rest, and give my body the attention it needs. It’s important that all athletes, both current and former, create a routine that lends well to winter conditions. Stay warm, stay active, and embrace the unique challenges and opportunities that winter brings to your athletic journey. Winter doesn’t have to be a roadblock for athletes. By taking proactive steps you can continue to pursue your fitness goals while staying healthy throughout the colder months.