Dressing for Cold Weather Sports and Exercise
Playing baseball in cold weather for a pitcher is challenging. My fall baseball season always goes until mid-November, so inevitably I pitch in at least one game a season where the temperature is in the 30s. The cold is challenging enough, but if the wind is blowing, it makes pitching even more difficult.
In colder weather, I always wear thin, lightweight thermal leggings and long-sleeve tops. Thin and warm is the key, as thicker and bulkier thermals make it more difficult for me to have a full range of motion. I also keep a large Hot Hands warmer in my back pocket so I can put my pitching hand in it between pitches. Otherwise, there are times I cannot feel my fingers, making it extremely difficult to grip the ball.
I will never forget a game that I pitched at a tournament 90 minutes north of New York City. It rained all day, so the start times were pushed back from 7pm to 9pm. It was 33 degrees, and the wind was blowing, as the field was on top of a hill and completely exposed to the elements. I have never been that cold, unable to feel my fingers, hands, or arms. I am not even sure how I managed to throw the ball. In between innings, I put on my winter coat, gloves and hat, making sure to stand and bounce on my feet to try to stay loose and warm.
After the game, when I got to the hotel, I was shivering so badly that my mom turned the thermostat to 80 degrees. Only after a long, hot shower and several cups of tea could I feel my body again. I also didn’t realize how many more calories one burns while pitching in extreme conditions until the next morning, when I ate double the amount I usually do for breakfast.
Fortunately, the cold weather games I have pitched in since have not been anywhere near as challenging as that game, but it is one I will never forget.
Playing baseball in cold weather requires staying warm without sacrificing mobility or performance. Here’s how to dress effectively for the conditions:
1. Base Layer: Moisture-Wicking and Warmth
Wear a tight-fitting moisture-wicking base layer under your jersey and pants.
Choose materials like polyester, spandex, or merino wool to keep sweat away from your skin.
Consider long-sleeve thermal shirts and leggings for additional warmth.
2. Insulating Layer: Warmth Without Bulk
For upper body warmth, wear a lightweight fleece or performance pullover under your uniform.
Look for baseball-specific gear designed to be flexible and non-restrictive.
Insulated compression gear can also help retain heat.
3. Outer Layer: Windproof and Water-Resistant
Add a windproof and water-resistant jacket or vest during warm-ups or between innings.
Ensure it’s easy to remove when you’re on the field.
4. Hands: Gloves for Warmth
Wear batting gloves while fielding and batting to keep your hands warm and maintain grip.
Use a hand warmer pouch in your pocket for added warmth between plays.
Consider thermal gloves when not actively playing.
5. Head and Ears: Protection From Heat Loss
Wear a thermal cap or beanie under your baseball cap to cover your ears and keep your head warm.
Use an ear warmer headband that fits under your cap for additional coverage.
6. Feet: Insulated and Comfortable
Choose moisture-wicking socks, such as wool or thermal blends, to keep your feet dry and warm.
Wear cleats with enough room to accommodate thicker socks without restricting circulation.
7. Neck: Scarf or Gaiter
Use a neck gaiter or thermal scarf to protect your neck from the cold.
Make sure it’s snug but doesn’t interfere with your movement or field vision.
8. Layers for Dugout Time
When not actively playing, stay bundled up with a heavy jacket or blanket in the dugout.
Use hand and body warmers for extra heat during idle periods.
9. Stay Dry
Bring a towel or extra clothing to stay dry if it’s wet or damp outside. Wet clothes can quickly lead to chilling.
Dressing appropriately for sports and exercising in cold weather is essential to stay warm, dry, and comfortable while avoiding overheating. Here’s a guide:
1. Layer Your Clothing
Layering helps trap heat and allows you to adjust as your body warms up or cools down.
Base Layer (Moisture-Wicking): Wear a lightweight, moisture-wicking fabric like polyester or merino wool. This layer pulls sweat away from your skin to keep you dry.
Middle Layer (Insulating): Add a layer to retain heat, such as a fleece or thermal shirt. This traps body heat while still allowing moisture to escape.
Outer Layer (Windproof and Waterproof): Choose a jacket or shell that blocks wind and repels water while still being breathable.
2. Protect Extremities
Head: Wear a thermal hat, headband, or balaclava to prevent heat loss from your head.
Hands: Use insulated gloves or mittens, preferably moisture-resistant ones.
Feet: Opt for moisture-wicking socks, such as wool or synthetic blends, to keep your feet warm and dry. Consider thicker socks or two pairs if needed.
3. Wear Breathable but Insulated Footwear
Choose shoes that provide good grip for potentially slippery conditions, with enough insulation to keep your feet warm without overheating.
4. Don’t Forget Neck and Face Protection
Use a scarf, gaiter, or balaclava to cover your neck and face, especially in windy conditions.
5. Add Reflective Gear
Since daylight is limited in colder months, ensure you have reflective elements on your clothing for visibility if you’re exercising outdoors in low light.
6. Choose Fabrics Wisely
Avoid cotton as it absorbs moisture and stays wet, which can make you cold. Stick to technical fabrics designed for athletic wear.
7. Consider Accessories for Specific Sports
For example:
Runners: Wear thermal leggings or tights and a jacket with ventilation zippers.
Cyclists: Use thermal bib tights, a windproof jacket, and insulated shoe covers.
8. Adjust for Activity Level
If you're doing high-intensity activities, dress lighter since your body generates heat. For lower-intensity activities, consider adding an extra insulating layer.
9. Warm Up Indoors First
Warming up indoors can help your body start warm and reduce the shock of cold weather when you step outside.
10. Post-Exercise Care
Change out of damp clothing as soon as possible to prevent chilling. Bring a warm jacket and dry clothes to change into after your workout.
