Paikallisia uutisia
Secrets of Staying Warm: Lessons from the North
Humans, Homo sapiens, are mammals adapted to equatorial conditions. In the Arctic, a hairless primate is in completely foreign territory. Yet we northerners manage just fine, thanks to our ingenious brains. Winter can be thoroughly enjoyable – even in bitter cold – when you understand how the human body works.
Movement is the most efficient way to warm up
At rest, the body generates heat through basic metabolism, but in cold conditions that isn’t enough to keep our temperature close to 37°C. Movement is the most effective way to warm up: up to 80 percent of the energy used in muscle work turns into heat. Run, jump, swing your arms, or pump your toes and fingers. Short bursts of intense activity can increase heat production tenfold. Low-intensity, steady movement keeps heat output at three to five times the resting level.
Muscle shivering is a backup system
Involuntary shivering is the body’s automatic backup mechanism against cold. It can increase heat production fivefold, but it’s a limited resource – and a warning sign that the body is struggling to stay warm.
Eat and drink warm
Eating increases heat production by around 10–15 percent. A hot meal warms you better than a cold snack because cold food requires body heat to bring it up to temperature. The warming effect lasts one to two hours.
Don’t forget to drink. Cold weather can mask thirst, and dehydration creeps up easily. At -20°C, you can lose up to two decilitres of water per hour through breathing alone, and physical activity only increases the loss. Bring a thermos and drink warm fluids regularly, even if you don’t feel thirsty.
Dress in layers
Wool and fleece are the best materials for insulation. Layering works because air trapped between layers warms up: Base layer moves moisture away from the skin, Mid-layer traps warm air, Outer layer blocks wind and snow.
Good winter boots are roomy
Toes are especially vulnerable to frostbite. Tight or sweaty footwear cools them quickly. Good winter boots are at least one size larger than everyday shoes to make room for wool socks and insulating air. Wool is ideal: it warms even when damp and wicks moisture better than cotton, which stays wet and cold.
Protect your fingers
Bare fingers cool rapidly. Large mittens insulate far better than tight gloves. Thin merino liners under mittens are a smart combination.
Protect your head and face
Up to 80 percent of body heat can escape through an uncovered head at -20°C. The head maintains good circulation even in freezing conditions, increasing heat loss. A warm hat is essential. Protect your face too – a neck gaiter or scarf helps shield the nose and cheekbones, which frostbite easily in the wind. The skin’s own oils make the best cold cream, so avoid washing your face with soap on winter mornings.
How to recognise frostbite
If you lose sensation in your cheekbones, it’s time to warm up or cover your face. Numbness is already a sign of mild frostbite, which may look pale, grey, or dark red on the skin. Do not rub frostbitten skin or use hot water. Room temperature is enough to restore circulation gradually. Using body heat also works – for example, warming cheeks with your hands.
If the skin darkens, blisters appear, or the area doesn’t recover, seek medical attention.
You can adapt to the cold
Just two weeks of regular cold exposure – such as outdoor activity or ice swimming – can improve cold tolerance by up to 70 percent. Full adaptation takes about a month and is both physical and psychological: your body improves heat regulation and your mind grows accustomed to the sensation of cold. That’s why northerners cope better than visitors from the south.
Regulate your pace
Cold-weather survival requires planning. When spending long periods outdoors, avoid sweating. Dress so that you feel slightly cool when you start moving. Choose a pace that keeps your clothing dry: once you stop, moisture can chill you quickly.
When the body can’t keep up: hypothermia
As warm-blooded animals, we keep our core temperature around 37°C. In cold conditions, the body works hard to maintain this level. Hypothermia occurs when core temperature drops below 35°C.
Early symptoms include intense shivering, clumsiness, and trembling. If shivering stops, speech becomes slurred, and movements slow down, the situation is dangerous. Call emergency services (112) immediately. Move the person to shelter, replace wet clothing with dry, and start warming gently using blankets, body heat, or warm drinks. Avoid hot water or rapid warming, which can worsen circulation.
Main source: Finnish Defence Forces Winter Training Guide 2004
Layering works because air trapped between layers warms up: Base layer moves moisture away from the skin, Mid-layer traps warm air, Outer layer blocks wind and snow.
Katso kaikki retkeilyvinkit
Retkivinkit Katso mihin Ylläksellä ja lähistöllä kannatta suunnata retkeilemään. Parhaat vinkit ja ohjeet jokaiselle vuodenajalle
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