Seven Tips for Handling the Cold Like a Pro

Seven Tips for Handling the Cold Like a Pro By Bree Kullman, Guide

When the Banff’s prevailing west wind is overcome by an upslope wind from the east, its time to layer up; the arctic front has arrived. Bringing cold, dry air into the Bow Valley, temperatures can plummet below -30°c. And when you factor in any additional wind chill—how cold the air feels—the smallest of details can make a big difference in maintaining your well being and enhancing your enjoyment of the great White North. Remember these tips when enjoying a winter adventure in Banff.

So without further delay, Seven Tips for Handling the Cold Like a Pro:

  1. Eat like it’s your last meal on Earth — forget diets and calorie counting. Your body is in overdrive when exercising in the cold. Snowshoeing burns up to 600 calories per hour. Also consider the fact your body is burning extra calories simply trying to generate enough heat to, you know, survive. Fats and proteins are metabolised slowly, giving you long-lasting energy, while carbohydrates provide a quick burst. Eating a meal that is high in fats and proteins before an outing sets your day up for success. My favourite pre-trip breakfast is a cheese and vegetable omelette with whole grain toast, slathered in butter. And you should also skip the coffee…
     
  2. Start and stay hydrated — Our internal organs generate about 60% of our body heat, and that heat is transferred to our extremities (toes, hands, etc.) by blood. When well hydrated, your blood has a lower viscosity (think water versus molasses) and flows more readily throughout your body. Avoid alcohol 24 hours in advance of your winter adventure, and limit your caffeine consummation as much as possible. Drink plenty of water before, during, and after your trip.
     
  3. Dress like an onion — Layers. It is much easier to manage being too warm than it is to manage being too cold. Dressing in layers allows you to make micro adjustment throughout the day. For your upper body, think wool undershirt, fleece sweater, another mid-layer like a thin down coat, and a waterproof jacket on top (waterproof = windproof). NO COTTON. Lower body, think wool leggings, fleece or polyester pants, and waterproof pants over top. I’ll repeat this because it is so relevant: NO COTTON (this include jeans).
     
  4. Be footloose — It is inevitable: toes get cold in the cold. But in order to prevent frost nip or worse, ensure that your foot insulation and circulation is made top priority. Foot tips from a gal who has had frost nip:
    i)  Tight boots prevent adequate circulation. Keep in mind that feet swell with exercise and altitude. Double up on socks only if there is adequate room to still wiggle your toes.
    ii)  Sheep wool socks are amazing, synthetic socks are ok, cotton socks are a poor life choice
    iii)     High top boots keep the snow out. This is helpful for obvious reasons.
     
  5. Work smart, not cold — Organize your gear in advance of being outside. This way you are not left standing still with your gloves off, while your group mates glare at you for the frigid delay.
    1. Open your hand warmers at least 15-minutes before the trailhead to allow them to heat up. If putting them in your boots, do so before leaving home or while on the drive to the trailhead.
    2. If carrying electronics, such as a phone or a camera, keep them in a chest pocket to keep the batteries warm as well as to have quick, easy access.
    3. If carrying a pack, think about the timing and likelihood of accessing the different items and organize them accordingly. For example, my first aid kit stays at the bottom of pack, while the down coat I wear during snack breaks is the topmost item.
    4. When I carry an extra pair of mittens, I keep them inside my jacket so that they are already warm if I need to use them. Hint: mittens are warmer than gloves (mittens separate the thumb, while gloves separate each finger).
       
  6. March like a mountaineer…moderately — There is a saying among mountaineers: if you can’t easily hold a conversation while climbing, you are going too fast. Yes, you will huff and puff going up hill. But our goal in the cold is to stay active enough to generate muscle heat, but not to drench our clothing in sweat. Sweaty clothing cools quickly when we stop moving, so a moderate pace is always preferable to a fast pace. Remember what I said about my down coat? Layer up as soon as you decide to take a break. That will maintain the heat you just worked so hard to build up. Layer down only when you feel yourself getting hot again. Noticing any themes here? Keep in mind when doing an activity like Banff snowshoeing you will be working harder than you would be hiking the same terrain in summer.
     
  7. Know thyself — No one knows your body better than you do. What works for me as a 5’9” female with low blood pressure will not work for my 6’9” brother who eats a dozen eggs for breakfast. If you know your feet are sensitive to cold, try out a few different methods pre-trip in keeping them warm, such as toe warmers, double socks, or simply warmer boots. If you know that you sweat even in -15°c, dress in multiple mid-weight layers versus a few thicker layers. Do what is best for you, and be honest about your needs when in a group setting. A slight delay to address a minor problem can prevent a major discomfort further along in your journey. Refer to pro tip #5 to maintain your well being and make friends.