Winter in Canada is breathtakingly beautiful—but also dangerously cold if you’re not prepared. Before we delve into cold related injuries and how to prevent them, it’s important to cover how people lose heat.

As a rule, heat always seeks equilibrium, meaning if your body is warmer than its surroundings, you will experience cold as heat leaves your body.

There are four ways in which heat leaves our bodies:

Wear moisture-wicking base layers, insulating mid-layers, and a waterproof outer layer.

Wet clothing dramatically increases heat loss. Change out of wet clothing as soon as possible.

Being exposed to cold may result in a variety of cold injuries and illnesses, with hypothermia and frostbite being the most immediately concerning.

Other types of cold stress injuries include chilblain (small patches of inflamed skin,) immersion/trench foot (a painful condition caused wet and cold feet for prolonged periods,) windburn and frostnip.

In this article, we will discuss frostbite and hypothermia, but feel free to consult our resources section for more information on other types of cold injuries.

Frostbite is the freezing of skin and tissues. It can cause permanent damage, and in severe cases can necessitate amputation. It commonly affects bodily extremities, such as fingers, toes, ears, and the nose. Risk factors for frostbite include not being dressed properly for extremely cold temperatures and people who suffer from reduced blood circulation.

Signs of Frostbite:

• • Numbness or tingling sensations
  • Skin that appears pale, grayish, or waxy
  • Hard and frozen skin
  • Blisters in more severe cases

What to Do:

• • Move to a warmer place as soon as possible.
  • Gently warm the affected area by soaking it in warm (not hot) water, ideally between 37-40°C (99-104°F).
  • AVOID rubbing the area or applying direct heat, as this can cause further skin damage.
  • Keep the area elevated and covered.
  • Seek medical attention.

Hypothermia occurs when exposed to cold temperatures for long periods without adequate clothing. It occurs when the body loses heat faster than it can generate it, causing our core internal temperature to drop below 35°C (95°F). This can happen quickly, especially in wet conditions or freezing water, and can become life-threatening if not addressed.

Signs of Hypothermia:

• • Uncontrollable shivering (may stop in severe cases)
  • Slurred speech and confusion
  • Fatigue and drowsiness
  • Weak pulse and slow breathing
  • Clumsiness and poor coordination
  • Loss of consciousness in extreme cases

What to Do:

• • Hypothermia is a medical emergency. At the first sign, seek medical help immediately. 
  • Get the person to a warm, dry place as soon as possible.
  • Remove any wet clothing and replace it with warm, dry layers.
  • Offer warm, non-alcoholic, non-caffeinated drinks if they are alert.
  • Apply warm compresses to the chest, neck, and groin to gradually raise body temperature.

By staying informed and taking simple precautions, you can keep yourself and others safe in cold weather. Winter is meant to be enjoyed—so bundle up, stay warm, and take care!