As the days grow shorter and colder, many of us seek refuge indoors, craving the warmth of a cozy blanket, a crackling fireplace, and a hot drink. While these moments of comfort are essential, it’s also important to remember the numerous benefits of spending time outdoors, even in the chill of winter. From boosting mental health to enhancing physical well-being, staying connected to nature is vital year-round. With the right strategies, you can make the most of outdoor activities and stay comfortable when temperatures drop.
Research over the past two decades has shown that time in nature reduces stress, improves mood, and enhances focus. The crisp air and peaceful landscapes of winter can offer a refreshing sense of calm and rejuvenation. However, many of us shy away from outdoor activities because of the discomfort caused by the cold.
The good news is that with a little preparation, you can stay warm and enjoy the outdoors longer. “Only about one in five adults and teens get enough exercise to maintain good health,” says Dr. Robert Graham, an internal and integrative medicine physician and co-founder of FreshMD. “Being more active throughout the year helps improve mental health, sleep, and overall happiness.”
Dr. Graham also points out that exercising in the cold can burn more calories as your body works harder to regulate its temperature. So, dressing properly is key: layers of moisture-wicking and insulating clothing are your best defense.
How to Layer for Warmth
The key to staying warm outdoors in cold weather lies in layering. Each layer serves a specific function—trapping heat, wicking away moisture, and protecting you from wind and precipitation.
Emiel DenHartog, a textile engineering expert at North Carolina State University, explains that insulation is created by trapping air around the fibers in a material. “Multiple layers work better than a single thick one,” he says. “This approach creates a larger air layer and allows for easier adjustment based on activity.”
Here’s how to layer up effectively:
Base Layer
Why it’s important: The base layer wicks moisture away from your skin to keep you dry and warm. What to look for: Choose fabrics like merino wool or polyester. Avoid cotton, as it absorbs moisture and can make you colder. Recommended brand: Hot Chillys.
Middle Layer
Why it’s important: This layer traps heat, insulating your body. What to look for: Opt for fleece, down, or synthetic insulation. Synthetic materials are particularly good if you’ll be active, as they retain warmth even when wet. Recommended brands: Royal Robbins and Krimson Klover.
Outer Layer
Why it’s important: The outer layer shields you from wind, snow, and rain. What to look for: Look for a windproof, waterproof, but breathable shell. Gore-Tex and similar materials are ideal for keeping you dry and warm. Recommended brands: The North Face, Free Country, and Fjallraven.
Steve Wisotzki, a retired Navy Seal, emphasizes the importance of keeping your feet warm and dry. “Great socks are crucial,” he says. “Sealskinz waterproof socks were a game-changer during our cold weather training.”
Must-Have Accessories
Don’t forget to protect your extremities. Here are some essential accessories to help you stay warm:
Hats and Face Coverings
Why they’re important: A significant amount of heat is lost through your head and face. What to look for: Wool or fleece hats are the best. A neck gaiter can protect your face from cold winds.
Gloves and Mittens
Why they’re important: Fingers are especially prone to frostbite. What to look for: Layered gloves with wool or synthetic liners and insulated waterproof mittens will keep your hands warm. Recommended brands: L.L.Bean and Halfdays.
Socks and Footwear
Why they’re important: Cold feet can quickly cut your outdoor time short. What to look for: Wool socks are best for winter. Avoid cotton. Insulated, waterproof boots with good traction are key for icy conditions. Recommended brands: Merrell, Sorel, Skechers.
Hand and Foot Warmers
Why they’re helpful: These small heat packs provide hours of warmth, especially for longer outdoor excursions. What to look for: Disposable hand and foot warmers are convenient for short trips. For a more sustainable option, consider rechargeable warmers.
Stay Hydrated and Energized
Cold weather can trick you into thinking you need less water, but hydration is just as important in winter as it is in summer. Dehydration can make you feel colder by impairing your body’s ability to regulate temperature. Similarly, calorie-dense snacks like nuts, dried fruits, and chocolate help fuel your body and generate heat.
Despite the chill, winter landscapes offer unique beauty. Whether it’s the shimmering frost on trees, the stillness of a snowy trail, or the refreshing bite of cold air, there’s something magical about spending time outdoors during the winter months.
By dressing appropriately, staying active, and preparing for the elements, you can continue to enjoy nature’s benefits throughout the season. Winter doesn’t have to mean the end of outdoor adventures—embrace the season, stay warm, and make the most of your time outdoors.