Winter activities like snowboarding, skiing, sledding, ice skating, and hockey are fun ways to stay active during the cold months, but like all sports and activities they can be dangerous.

Between 100,000 and 200,000 people are treated for winter sports-related injuries each year. However, most of these injuries are preventable! As you gear up to hit the slopes or rink, remember these winter sports safety tips.

And it’s worth noting that many of the products that make winter sports both possible and safe are manufactured using natural gas, which serves as an essential energy source and feedstock for materials like plastic and polyester.

Warm Up
A proper warm-up is essential before any workout, but especially before winter sports. The cold affects the way your muscles work. Cold muscles are less efficient and have less stamina than warm muscles. This makes them more prone to injuries. If you go straight into vigorous activity without any kind of warm-up, you’re putting your body at risk of injury.

Here are a few cold-weather warm-ups to get your blood pumping:

• Dynamic stretches like arm circles, leg swings, and torso twists.
• 5-10 minutes of light cardio, such as brisk walking, light jogging, jumping jacks, or high knees.
• Sport-specific movements that mimic the activity you’ll be doing (e.g., skiers should do shallow squats or lunges).

Stay Warm
You need to protect your body from cold air, ice, and snow to avoid serious cold-weather complications like hypothermia and frostbite.

• Layer strategically. Your base layer should be made of moisture-wicking fabric to keep sweat off your skin. Next, add a fleece or thermal shirt to trap heat. Your final layer should be a waterproof jacket.
• Make sure to cover your extremities – your hands, feet, and head – with the proper gear. Thermal gloves, socks, and hats are your best friends!
• Use hand or foot warmers for added warmth.

Use the Right Gear
No matter which winter sport you choose, safety gear is essential. Make sure to use it! Wearing safety gear can mean the difference between a fun afternoon and a trip to the emergency room.

Here's a quick guide to essential safety gear for various winter sports:

• Skiing/snowboarding: Helmet, goggles, wrist guards, impact shorts, neck gaiter, and properly fitting boots.
• Ice skating/hockey: Helmet, knee and elbow pads, mouthguard, ankle support braces, and properly fitting and sharpened ice skates.
• Snowmobiling: Helmet with built-in face shield, goggles, snowmobile suit, insulated boots, neck gaiter, and reflective vest.
• Sledding: Ski helmet for children and beginners, insulated boots, snow pants and jacket, eye protection, scarf, and a sled designed for control and safety.

Know the Signs of Hypothermia
The winter months bring frigid temperatures – particularly in the Northeastern U.S.! The cold presents a genuine risk of hypothermia to those engaging in winter sports. Hypothermia occurs when your body temperature drops below 95°F. If untreated, hypothermia can be fatal. Some symptoms include:

• Shivering
• Slowed breathing
• Slurred speech
• Weak or abnormal pulse
• Drowsiness
• Confusion
• Arm and leg stiffness
• Slow or unsteady movement
• Loss of consciousness
• Pale, dry, and cold skin or blue or gray lips

If you or anyone you know experience these symptoms while out in the cold, call 911 right away.

Stay Hydrated
Just because it’s cold doesn’t mean that you don’t need to drink water. Any time you’re physically exerting yourself, you need to stay hydrated! Cold weather can mask dehydration, so make sure to drink water at regular intervals – every 20-30 minutes – if you’re active for an extended period of time.

Bring an insulated bottle with you to keep your water from freezing. You could even fill it with warm water to help both hydrate and warm you up! Consider bringing water-rich snacks such as apples, oranges, and celery to fuel your body and keep you hydrated at the same time.

Stay Aware & Be Prepared
When you’re outside, you’re exposed to all of the elements. Extreme temperatures, freezing rain, snow squalls, and more can turn your fun activity into a dangerous situation. Stay prepared by checking weather reports often.

In case of an emergency, keep a fully charged phone on you at all times. In case of injury, you should know basic first aid and where to find help.

By following these winter sports safety tips, you can enjoy your favorite cold-weather activities while staying safe.

As you bundle up in your warm, waterproof gear or strap on your skis, remember that natural gas plays a crucial role in making these products possible—and these activities enjoyable!

From providing energy for manufacturing processes to serving as a feedstock for synthetic materials like polyester in your base layers and plastics in your protective equipment, natural gas contributes significantly to the winter sports industry.

For additional safety tips from UGI Energy Services, check out our Essential Tips for Emergency Preparedness! And for additional winter sports safety tips, see the following:

• American Academy of Orthopaedic Surgeons (AAOS): https://orthoinfo.aaos.org/en/staying-healthy/winter-sports-injury-prevention/
• National Ski Areas Association (NSAA): https://www.nsaa.org/NSAA/Safety/
• Professional Ski Instructors of America (PSIA) and American Association of Snowboarding Instructors (AASI): https://skisafety.us
• Consumer Product Safety Commission: https://www.cpsc.gov/Newsroom/News-Releases/2024/Let-it-Snow-and-Play-it-Safe-This-Winter-CPSC-Offers-Tips-to-Prevent-Injuries-While-Enjoying-Outdoor-Activities

These resources provide additional advice, safety guidelines, and best practices to help you enjoy winter sports while minimizing the risk of injuries.