With winter just around the corner, you may think that indoor exercise is the only solution for these upcoming cold months. Well, there’s good news for all of you avid exercisers – you can continue working out outside, as long as you take the proper safety precautions. Eating and drinking adequate amounts of food and water, wearing proper workout attire, maximizing visibility, and being aware of your surroundings will ensure that you are ready to go this winter.

The first issue is food and water. Although you may not feel thirsty, it is just as important to keep well hydrated during the winter months as it is in the summertime. Dehydration is more prevalent in the winter because most people do not feel thirsty, therefore they do not drink adequate amounts of fluids. Remember to drink about one gallon of water per day if you are active. Before embarking on an outdoor cardio session, drink 8 ounces of water an hour starting 2 hours before your workout, and stop drinking 20 minutes before you begin exercising. Sip water continuously throughout your workout, and drink 8 ounces (1 cup) of water post-workout for every pound of weight lost during the session. This will ensure your hydration. Also, remember to eat proper pre- and post-workout meals.

Proper workout attire is very important. There have been breakthroughs in technology in the line of cold weather workout wear, which is designed to help maintain body heat while minimizing heat loss due to sweat. Nike’s Dri-Fit line, for instance, is made to whisk away moisture to prevent the body from over-cooling. They also make sleeveless zippered vests designed to hold in body heat. If your budget’s a little tight, don’t worry. Dressing in two loose layers will be just fine for down to single-digit temperatures. Make sure to wear a wool hat over your ears and gloves or mittens, as well as warm socks, to keep your extremities warm. Make sure you wear proper footwear for your activity, and your shoes have good traction. If your sneakers have worn out soles, they should be replaced.

Maximum visibility is extremely important during the winter months, due to lessened daylight hours. Ensure you are wearing reflective clothing, or a reflective vest or belt, so that vehicles can easily spot you. During dark hours, carry a small flashlight so that you can see better, as well.

Being aware of your surroundings can prevent slips and falls when there’s ice and snow. Constantly look on the ground ahead of you so that you may avoid slippery spots. If possible, run, walk, and bike on a track or on a grass/dirt trail. If you must exercise on asphalt or cement, choose flat ground over sloped areas.

If you follow these suggested tips, I assure you that the winter months will not inhibit your workouts at all, and you will be able to stay in tip top shape – as long as you can avoid the holiday food temptations! Good luck and stay fit.