Training in the cold: benefits, risks, and tips for doing it safely, according to specialists

Contrary to common belief, there is no medical reason to stop exercising when temperatures drop. In fact, training in cold climates can offer additional benefits compared to exercising in heat. According to Juan Ignacio Ruiz, head of Clinical Medicine at Hospital Alemán, the heart works with less strain in the cold because the body sweats less and expends less energy on active thermoregulation. This allows for potentially longer and more efficient workouts.

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There is no medical reason to stop doing physical activity when the temperature drops.

Additionally, exposure to sunlight during colder months can improve mood and support the immune system. However, the primary risk associated with cold-weather exercise is not catching a cold, but rather hypothermia, a dangerous drop in body temperature. This risk increases significantly when very low temperatures are combined with wind or rain, creating a much lower perceived temperature. Warning signs include cold extremities, shivering, lack of coordination, and difficulty speaking.

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The real risk is not 'catching a cold from the cold,' but hypothermia, that is, that body temperature is abnormally low.

Certain groups require special attention when exercising in the cold. Individuals with respiratory conditions like asthma or COPD may find that cold, dry air irritates their airways, potentially leading to increased obstruction. They should exercise cautiously, monitor for warning signs, and follow medical advice regarding pre-exercise medication. Those with cardiovascular conditions should avoid intense, sudden physical exertion, as it can increase the risk of heart attack, arrhythmias, and angina.

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For example, with 0 °C and wind, the thermal sensation can drop to -9 °C. In these cases, the warning signs are cold feet and hands, shivering, lack of coordination, and difficulty speaking.

Regarding the popular myth about Vitamin C preventing colds, a 2013 systematic review found no general benefit for the population. However, studies on individuals undergoing severe physical exercise or exposed to extreme environments did show a reduced incidence of colds with preventive supplementation. Ruiz suggests that while routine use for regular exercisers isn't justified, the low cost and safety of the supplement, combined with potential benefits in extreme stress contexts, warrant further investigation.

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A 2013 systematic review... found no benefits of Vitamin C for reducing the risk of colds in the general population.