Chilled to the Bone

Continued...

How to Reduce Your Risk

1. Dress adequately for the conditions. This means wearing layers of clothing that can be put on and removed. Wool is one of the best insulators and it keeps its heat-retaining properties even when wet. Use a windbreaker so reduce windchill and wear thermal underwear if appropriate. Carry extra clothing.

2. Wear a hat. The scalp has a large blood supply, and you lose as much as 50 percent of your body heat through your head.

3 Wear mittens instead of gloves to reduce heat loss and risk of frostbite.

4. Stay well hydrated: Drink plenty of water during the l2 hours before you exercise, and every 20 to 30 minutes during prolonged exercise.

5. Allow a day to adjust to an increase in elevation, and be aware that dehydration is more likely to occur at high altitudes.

6. Exercise with a partner and know the warning signs of hypothermia. Have a plan of action in case symptoms develop.

7, Stay close to shelter. Decrease the distance frorn your starting point by cutting your route in half and doing it twice.

8. If conditions seem too extreme, exercise inside or postpone your exercise until another day

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention