How Can I Effectively Acclimate to Hiking in Cold Weather?

Styggevatnet Glacier

You’ve decided you are going to do it.  Hiking near or above the arctic circle will be checked off of your life list.  But you feel a little daunted.  You aren’t exactly a seasoned cold weather hiker, but deep down you know you could be one! 

How do you prepare?  How do you stay well and warm without getting sick and shocking your system?  Here are four tips I've compiled from my personal hiking adventures above the Arctic Circle, along with findings from scientific research.

What is Cold Acclimation?

Let's first talk about what cold acclimation is.  When you are exposed to lower temperatures your circulatory system aggressively constricts your blood vessels going into lock down mode, making sure the heart, brain and vital organs get the blood supply they need.  When the environment around the you is colder than body temperature, heat flows from your core into the environment.  This lockdown prevents that flow from happening too fast.   When your acclimation occurs, your blood vessels understand that they don't need to constrict as tightly.

This allows for an increased blood flow to your extremities. Essentially, your circulatory system becomes more efficient at managing blood distribution—keeping your organs nourished while also protecting your fingers and toes from frostbite and allowing for better dexterity. In short, your circulatory system has learned how to effectively function in chilly conditions.

Shivering is another way your body generates its own form of heat from muscle movement. However, shivering requires an incredible amount of energy and is uncomfortable, making it only a short term solution.

Your environment plays a significant role in how you acclimate.  In addition, your past medical health, medications you are taking and yes, even the food you eat, can also affect your ability to regulate your thermal flow response.

 How Can I Acclimate Myself to Cold Weather Conditions?

Essentially acclimation is having the capacity to mentally endure cold conditions while feeling psychologically and physically comfortable with the climate.

Understand that true extended exposure to the cold will affect the majority of people equally.  The largest variable being differences in body composition, especially brown fat.  To endure a cold environment your body needs energy to stoke its furnace or metabolism, so make sure to be well fed before, during and after your cold experience with food that is high in protein, contains complex carbs and good fat content. 

Here are Four Steps you can take to prepare yourself before embarking on your walk on the chilly side.

1. Gear- Make sure to pack the appropriate clothing and gear suitable for the temperatures you'll encounter while hiking.

2. Habitation- Living in a cold climate allows us to gradually get used to the chill.  Winter often keeps us inside.  Step outside, breathe fresh air and challenge yourself to face the cold a little more each day.   Your body will slowly adjust, learning to tolerate—and even appreciate—the lower temperatures.  Our body changes how it directs blood flow the more it is exposed to cold, learning how to manage the cold.

Also turn down the thermostat in your house.  This allows your body to perceive lower temperatures as the new normal. 

Plus, there are plenty of benefits to be gained: from improved health and energy savings to being kinder to our environment. Aiming for around 66 degrees is an excellent target for your indoor comfort.

3. Increased Insulation- This is a process of altering fat layers and changes to your skin.  Increasing insulation allows your skin to be cooler and adapt comfortably to the temperature.   Ultimately, this transformation stems from exposing your body to cold and nourishing it with foods that promote the development of a fat layer beneath the skin.

4. Metabolic Changes/Thermogenesis- When the temperature drops your body adjusts its energy output to compensate  using a special type of fat in your body called brown body fat.  You can boost this process by incorporating healthy fats into your diet, such as those found in avocados, nuts, fish, and yogurts.  How do I activate my brown fat?  Start by lowering the thermostat in your home, cold showers, or even ice baths.   Additionally, focus on consuming iron-rich foods and complex carbohydrates while steering clear of processed items. Regular exercise can also help your body learn to utilize its brown fat stores more effectively.

Stay tuned for a blog post on my personal acclimation experience of a glacier walk in Iceland with a handsome glacier guide named Thor, and my rainy ascent to Trolltunga in stunning Norway.

References

professional, C. C. medical. (2024, May 1). Brown fat, brown adipose tissue: What it is & what it means. Cleveland Clinic. https://my.clevelandclinic.org/health/body/24015-brown-fat

Cold acclimatization. Cold Acclimatization - an overview | ScienceDirect Topics. (n.d.). https://www.sciencedirect.com/topics/medicine-and-dentistry/cold-acclimatization 

Institute of Medicine (US) Committee on Military Nutrition Research. (1996, January 1). Physiology of cold exposure. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. https://www.ncbi.nlm.nih.gov/books/NBK232852/

Arthur, D. C., Backer, H. D., Hoffman, R. G., Horton, E. S., Hultgren, H. N., Kain, K. C., Morgan, B. J., Shesser, R., Wilmore, J. H., Armstrong, L. E., Bairey, C. N., Barry, M., Bezruchka, S., Bia, F. J., Bowman, W., Cartee, G. D., Chick, T. W., Chodzko-Zajko, W. J., Costill, D. L., … Hackett, P. H. (2005, June 22). Medical limitations to Wilderness Travel. Emergency Medicine Clinics of North America. https://www.sciencedirect.com/science/article/abs/pii/S0733862705702844