When the temperature drops, the adventures don’t have to stop, but there are some additional considerations to take. Colder weather brings heightened risks, especially hypothermia—a silent yet life-threatening condition every outdoor enthusiast should understand and prepare for.
This guide will walk you through practical tips for preventing hypothermia, recognizing the warning signs, and managing the condition if it occurs. This way if you are caught out in the cold and start to notice signs, instead of panicking, you can take swift action to help save a life, even yours.
Table of Contents
Hypothermia 101
Hypothermia occurs when your body loses heat faster than it can produce it, causing your core temperature to drop below 95°F (35°C). It doesn’t take an Arctic expedition for this to happen—wet clothes, brisk winds, or exhaustion on a chilly night can lead to dangerous cooling. This condition can progress quickly, making it an essential risk in any kind of cold climate.
What Happens to Your Body During Hypothermia
As your body’s core temperature begins to drop, hypothermia progresses through distinct stages, each with its own set of symptoms. Initially, when your core temperature falls just below the normal 98.6°F (37°C), you may start shivering. This is your body’s attempt to generate more heat. You might also experience fatigue, loss of coordination, and confusion.
If your body temperature dips further, hypothermia will advance. Get below 95°F (35°C) and shivering may stop, a worrying sign of severe hypothermia. In this stage, muscular strength declines, slow and shallow breathing can occur, and the heartbeat may become irregular.
Below 82°F (28°C), the risk of unconsciousness intensifies, and the body will start to suffer organ failure. At this point, you need to get medical attention urgently.
With that being said, it’s not difficult to stay warm, and the risk is heavily reduced with some common sense tactics. In a nutshell, good preparation is 90% of the battle when it comes to avoiding hypothermia.
Key Tips for Avoiding Hypothermia
From the advice of someone who has been cold to the point of shivering uncontrollably, once hypothermia starts to set in it becomes very difficult to act on your own. One key thing I recommend is always taking a buddy with you on late fall/winter trips – not only does it help combat the silence of the season at night, but you also have someone to look out for you if need be (and vice versa).
Check the Weather Before You Go
It might sound obvious, but it’s something to check frequently. Weather can shift dramatically in late fall and winter, and a jacket designed for 40°F won’t save you in freezing temperatures.
The more time you spend outdoors, the more you will start to notice how the weather changes, especially in areas you frequent, where the weather patterns will be more predictable for you.
Dressing in Layers
Clothing acts as your first line of defense against hypothermia, so choose wisely. The secret? Layering, with thin, versatile layers.
- Base Layer: Opt for moisture-wicking materials like merino wool or synthetic fabrics to keep sweat away from your skin. Probably one of the most important steps.
- Insulating Layer: This is your warmth booster. Go for fleece or down jackets to trap body heat.
- Outer Layer: A waterproof and windproof shell protects you from wind, rain, or snow (bonus points if it’s breathable, too).
Avoid cotton, as it retains moisture and dries slowly, making it a disaster for maintaining body heat. Wool will keep you warm, even when wet but can also make you prone to sweating, so be aware of your body temperature.
Stay Dry at All Costs
Wet clothes are the kryptonite to staying warm. Whether it’s from sweat, rain, or snow, moisture speeds up heat loss through evaporation. Constantly monitor your layers for dampness, and change into dry clothes immediately if anything gets wet. In many cases bring an extra set or two of clothes for you to change into if things get a bit soggy.
Fuel Your Internal Furnace
Your body burns calories to generate heat, so staying nourished and hydrated is critical. Throughout the day, munch on high-calorie snacks like trail mix, jerky, or energy bars to keep your metabolism cranking. At night, warm meals like soup or pasta work double duty by packing calories and warming you up.
Don’t forget water, even when you don’t feel thirsty. Dehydration makes your body work harder to maintain a stable temperature. In the winter you can lose a significant percentage of moisture just because the air is drier in the dead of winter.
All of these things help your body regulate its body temperature without struggling. In the colder climates, your body needs to work harder to maintain its temperature, unlike in the summer.
Choose Your Campsite Wisely
Where you set up camp will impact how warm you stay overnight. Stake your tent in a sheltered area, away from strong winds and moisture-heavy low points like riverbanks or valleys. Cold air likes to fall so if you are camping in a low point, it will be colder. If snowfall is in the forecast, look out for tree-branch hazards.
Something underneath you won’t hurt either. It can be as simple as a tarp, or as sophisticated as a rug or mat. The idea is to introduce a thermal break between your feet and the ground for added insulation.
Pick the Right Sleeping Gear
Sleeping bags are like armor against nighttime chills, but choosing the wrong one can end in a sleepless, teeth-chattering night. Select a sleeping bag rated for temperatures lower than what you expect on your trip. Better to be over-prepared than stuck layering all your clothes for warmth.
Pick a mummy-style bag if the temperatures go below freezing. A mummy bag keeps your body parts close to each other so that generating heat is easier. You want the sleeping bag to have some room inside for your arms and legs to move, but not enough that you cannot warm the entire bag.
Regardless of if you’re sleeping on the ground or on a cot, use an insulated sleeping bag. Closed-cell foam mats are the best option, but an inflatable winter pad with a foam pad is the most effective.
Stay Active, But Don’t Overdo It
Moving keeps your blood circulating, generating warmth as you go. But sweaty clothing is your enemy in freezing temperatures. Strike a balance by staying active enough to maintain heat without overexertion. Slow down or layer up if you start sweating to avoid getting damp.
A good mantra to follow is “Stay comfortably cool while active and comfortably warm while still.” Dressing in thin, warm layers is important because you can simply shed layers when you get warm and put them back on when you’re not.
Signs and Symptoms of Hypothermia
Even with the best-laid plans, hypothermia can still occur. Knowing the early warning signs and acting quickly could save a life.
Early Symptoms
- Persistent shivering
- Fatigue or drowsiness
- Trouble speaking clearly
- Hunger
- Numb fingers and toes
Moderate to Severe Symptoms
- Intense confusion or “mumbling” speech
- Clumsiness or loss of coordination (e.g., stumbling)
- Shivering that suddenly stops—a sign the body is failing to produce heat
- Weak pulse or slow breathing
Even early symptoms should be treated quickly. If you do not have the means to sustain warm conditions then you should abandon the trip and reapproach when you’re properly prepared.
How to Treat Hypothermia in the Field
Successful treatment of hypothermia relies on fast, deliberate action. Stabilizing the condition before attempting to get out is critical. But don’t overstay your welcome. If you can get medical attention without hindrance, do it.
Here’s what you should do:
Get to Shelter
Move the person into a shelter, away from the elements. If this isn’t possible, create barriers against wind or wet conditions.
Change Clothes
Remove any wet clothing and replace it with dry, warm layers, focusing first on maintaining core warmth.
Provide Gradual Heat
Warm the core first using body heat, warm (NOT hot) water bottles, or chemical heat packs. Wrap the person in a sleeping bag or blanket. Avoid direct heat like fires or heating pads, as this can cause dangerous shifts in blood flow. This is a very important thing to remember.
Hydrate and Nourish
Offer warm, non-alcoholic, non-caffeinated drinks if the person is conscious. Sugary food like honey or chocolate helps restore energy quickly. Warm water is also good if that’s all you have.
Seek Professional Help
Severe hypothermia can only be treated in a medical setting. Call emergency services as soon as possible if symptoms don’t improve or worsen.
Wrapping It Up
Hypothermia is a dangerous condition that can sneak up on the most prepared of individuals. The main thing people notice is a shift in the person’s personality. There was one scenario where a person had stripped off all their clothes and started running through the snow in a wild stupor, all because they were delusional and couldn’t feel the cold. This, of course, was an extreme case, but a clear indication that something was wrong. Be prepared and be alert and your trip will be a success!
