Hypothermia & Frostbite

last updated January 11th, 2009

A guideline on how to avoid hypothermia and frostbite

I would like to thank Jessica Simon who has been involved as a staff member ever since the YAU has started. Not only is she a great writer but also a true Yukoner. She has been living in Whitehorse for a long time and knows what the cold can do. A lot of the advise below is from her and all athletes should read it carefully.

However, please keep in mind that there is no guarantee that you won't get hypothermia or frostbite even if you follow every advise that we have here for you. Neither is this list complete. That's why we always appreciate any useful input. If you would like to add something to this guideline please send it to us (see Contact).

Be honest with yourself. If you have circulation problems you should consult your doctor to see if it is advisable for you to try it anyway. We strongly recommend you don't. You are risking serious frostbite in temperatures a lot warmer than what we may have when it gets really rough.
Eat and drink well. It is one of the very basic things you need to do in order to avoid hypothermia and frostbite.
Don't push yourself beyond limits "just" to get to the next checkpoint. Take a break when your body needs it. Melt ice or snow to make a hot cup of tea or chocolate when your body needs it. You may think you are waisting 30 minutes but if you push beyond your limits you later need hours to make up for it or you even have to accept a DNF.
Ensure you have good circulation. Cuffs should be loose on pant legs and sleeves. Socks, gloves and mitts should not be so snug they press at the ankles and wrists. This applies to the sleeping systems, too. If you're wearing too many layers, there's no air circulation and you get cold even if your bag is rated down to - 50. If you stuff a hot pack into your boots or gloves, make sure it hasn't tightened the garment to an extent that circulation is cut off. Wiggle your toes inside your shoes; you should be able to feel individual toes. Cold, numb, tingling is lack of circulation. If your feet feel itchy, you're getting trench foot and your feet are wet - change your socks. Bring a couple of extra plastic bags or overboots to make instant waterproofing before slopping through overflow. If you exceed the maximum daily dosage of Ibuprofen it causes swelling and your gloves and socks may constrict.
To reduce swelling rest with your feet uphill. This may prevent your shoes/boots from becoming too tight. Sleep with your legs elevated.
Stay dry - wet clothing chills the body rapidly. Excess perspiration will increase heat loss. Put on layers of clothes and remove extra layers of clothing whenever you feel too warm. Wear a first layer that moves moisture away from your skin.
Make sure you have a windproof shell (pants, jacket, hat, balaclava) in case of cold temperatures and windy conditions. In case of cold temperatures and wind you need to be able to cover any skin.
When you start feeling cold do something about it. Put on that extra layer.
When you stop to get something out of your sled or to make a break put on your insulation layer, e.g. down jacket, immediately.
Layers of gloves, like layers of core clothes, will allow you to keep your hands DRY since you can remove layers when overheated but not expose the skin to open air. You may also consider Vapour Barrier Liner gloves which keep the moisture from your hand away from any other layers. Learn how to handle your stove and everything with gloves on – especially if it's metal. DO NOT spill gasoline on your hands while operating/starting your stove.
Use vaseline, suntan lotion, hand cream, or any moisturizer as an extra layer on face, ears and throat where mitts and socks don't work. Slather the greasy stuff on and then pull on the toque and scarf. This will work in extreme wind chill where wind gets between the weave of balaclavas to make frostpocks.
Do not ignore shivering. It's an important first sign that the body is losing heat. Do something about it.
Do not eat unmelted snow because it will lower your body temperature.
Remove all jewellery (rings, piercings, bracelets, chains, metal-rimmed glasses - they act like cold magnets).
If you do have frostbite or you think you may have it talk to our medical staff. Don't try to hide it! Remember, you risk serious damage or worse! The worst you can do to frostbite is re-warming it and then letting it freeze again. That way the tissue dies.