Keeping Core Body Temperature Warm Is Key; Expert Shares a Master Tip

Learn why keeping your core warm is important and how base layers, mid-layers, and outer shells work together to trap body heat in freezing temperatures.

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Freezing temperatures can chill you to the bone when enjoying the outdoors or simply spending time outside. And that means looking for ways to stay warm and comfortable.

There’s a science behind properly bundling up. Just throwing on your heaviest coat only keeps you warm momentarily, such as when running out to grab the mail. Otherwise, frigid air may penetrate the coat and leave you shivering as you walk the dog or participate in outdoor activities.

People quickly lose body heat when temperatures drop. The key to retaining warmth lies in two main strategies: keeping your torso warm and creating layers of warm air around your body.

How the Cold Affects the Body

In cold weather, your body protects itself by increasing blood flow to your torso. This maintains your core body temperature and keeps your vital organs warm so they function properly. Consequently, there is less blood flow to the skin, so your limbs lose warmth more easily.

That is why keeping your torso at the right temperature also helps maintain blood circulation in your arms, legs, hands, and feet and keeps them warm as well.

Some cultures even wear core warmers as part of cold weather attire. Known as a “Haramaki” in Japan, a waist wrap helps retain warmth indoors before turning up the thermostat.

However, when heading outside, a coat alone only provides short-term warmth. It creates a thin layer of warm air around your body. But as you move, that air layer grows uneven. The areas on your body where the warm air layer becomes thinnest or diminishes will become chilled.

The more active you are, the more heat your body generates. That’s normally a good thing, but Taylor Fox, field representative for the Tennessee Wildlife Federation, who leads group outings in all weather conditions, including camping during the coldest days in winter, said too much activity makes you perspire to cool off.

This is why people end up unbuttoning heavy coats when they overheat and sweat. Getting chilled from sweat on the skin will lower your body temperature quickly.

This is why you need to master the art of layers.

The Master Layering Plan

Outdoor experts such as skiers, hikers, and wildlife specialists advise us to layer properly with the right garments.

For cold conditions, Mr. Fox recommends a three-layer system: a base layer, a middle layer, and then an outer layer.

“A lot of people overlook the mid-layer,” Mr. Fox told The Epoch Times. “For anyone, especially those that enjoy time in the outdoors in colder climates, the mid-layer is important because it traps your body heat.” You need a base layer touching your skin to keep it dry and warm, a middle insulating layer for warmth, and an outer protective shell.

The Base Layer

The base layer covers your skin as the first line of defense. Thermal underwear and compression wear that fits snugly help retain warmth. Merino wool is a popular insulator and is naturally wicking (draws moisture from your skin), and other synthetic wicking materials work great in keeping your skin dry. Stay away from cotton; if it gets damp with sweat, it will stay against your skin, Mr. Fox said.

Your socks are very important, he noted. Wear wool or a wool blend to pull any moisture away from your feet. This will also help to prevent blisters. If it’s extremely cold, wear two pairs of socks, a thin sock underneath a thicker wool sock, Mr. Fox said.

The Middle Layer

The next layer of clothes is all about added warmth, without restricting movement from excessive bulk, according to Mr. Fox.

Down or fleece jackets allow movement while providing insulation without excessive bulk. This breathable layer is not waterproof, and it needs to be breathable so sweat can evaporate.

The Outer Layer

The outer layer is your shield against icy wind, rain, and snow. This layer should be made from water-resistant materials. Account for climate and planned activity when selecting your coat style and length.

As for the fit of the outer layer, leave enough room underneath for layering clothes, but don’t size it so loose that cold air circulates freely.

Footwear

When buying your winter shoes or boots, make sure to wear your winter socks when trying them on, Mr. Fox said. You need a good fit to ensure stability when walking, especially on a windy day.

Make sure that your boot has insulation for overall warmth and is waterproof. A sturdy sole also helps prevent slips.

Hats, gloves, and neck warmers complete your cold weather musts as they cover exposed skin, adding protection from wind and sunburn.