pocket-pt-guide

Signs and Symptoms of Cold Weather Injuries
During exercise in the cold, your body usually produces enough heat to
maintain its normal temperature. As you get fatigued, however, you slow
down and your body produces less heat. Hypothermia develops when
the body cannot produce heat as fast as it is losing it.
Hypothermia
Shivering
Loss of Judgment
Slurred Speech
Drowsiness
Muscle Weakness
Frostbite
A white or grayish–yellow skin area
Skin that feels unusually firm or waxy
Numbness in body parts exposed to the cold such as the nose, ears,
feet, hands, and skin
GETTING
STARTED
Hydration
Water is the preferred hydration fluid before, during and after physical
training activities in the Pre–BCT program.
• Drink 13 to 20 ounces of cool water at least 30-60 minutes before
beginning exercise (approximately 2 glasses of water).
• After the activity, drink to satisfy thirst, then drink a little more.
• After exercise, avoid alcoholic beverages and soft drinks because
they are not suitable for proper hydration and recovery. Sports
drinks may be consumed, but are not required and contain a
considerable number of additional calories.
• It is also possible to drink too much water. Be sure to limit intake to
NO MORE THAN 1 1/2 quarts per hour (48 oz.) during heavy exertion.