What Is the Coldest Temperature You Can Exercise In?

There is little danger to exercising when it's 20 degrees Fahrenheit if you are properly clothed, according to the American Council on Exercise. Other environmental factors, such as wind and water, play a factor in how cold it can be for you to exercise safely. The biggest danger of working out in the cold is hypothermia, which occurs when you lose too much heat.

  1. Basic Rules

    • Regardless of what sport you are doing, check the temperature and wind conditions before you head out. Dangerously cold conditions arise when temperatures drop and wind speeds increase. It starts to get dangerous if you have exposed skin when the wind-chill factor falls below minus 20. When winds are less than 15 mph, you can stay out in temperatures as low as minus 15 for 30 minutes without risking frostbite. In winds of 50 mph or greater, you can stay out in temperatures as low as zero for 30 minutes without risking frostbite.

    Potential Risks

    • At temperatures below freezing, you increase risk of frostbite and hypothermia. Exposed flesh is especially susceptible to freezing, which leads to frostbite. Frostbite damages underlying tissue and can lead to permanent damage, such as gangrene and amputation. Hypothermia occurs when your body temperature drops dangerously low, which can be fatal.

    Proper Gear

    • What you wear plays a direct role in how long you can exercise safely outside. Keep your head, hands and feet warm and dry, and dress in layers. Avoid cotton because if it gets wet or damp from sweat, it no longer provides insulation. For a base layer, select a synthetic material that wicks away moisture. Use wool or synthetic fabrics for subsequent layers and end with an outer layer that protects you from the elements. For dry conditions, a breathable wind shell works. In wet weather, choose a waterproof breathable or laminate shell. If you are exercising near a wind chill of minus 20, wear a scarf or mask over your nose and mouth to warm the air before it hits your lungs.

    Tips and Considerations

    • If you do exercise in frigid temperatures, head into the wind for the first part of your workout. This way you will be less chilled in the beginning because you will have the wind at your back for the second half of your workout. Even though it is freezing, you need to drink plenty of fluids. Even if you do not notice that you are sweating, you need to replace fluids similarly to if you were exercising in warmer weather. If you start to feel numbness, stinging or a loss of feeling, get out of the cold immediately. Slowly warm the affected area, and if numbness continues, seek medical attention.