How to Prevent Hypothermia

Hypothermia is a life-threatening condition that happens when your body loses more heat than it produces, causing your temperature to drop below . Exposure to cold air or water are the most common causes of hypothermia, which is why it often afflicts unprepared campers, hikers or swimmers. See Step 1 to learn how to prevent hypothermia and recognize its early signs.

Steps

Staying Safe in Cold Weather

1. Assess the situation before going out. Whether you're an adventurer planning a backpacking trip or you're just planning to spend a pleasant day outside, take time to look at the weather report and decide how to prepare for your time outdoors. Remember that there's a risk of getting hypothermia even in temperatures that seem relatively warm, since wind and wet weather can cause the body temperature to drop.^[1]
   
2. Know how cold the temperature might get at night. If you're going to be spending the night outside, find out how cold you can expect it to get, and make sure you pack the appropriate clothing and a sleeping bag that will protect you from cold temperatures.
   
3. Have a rescue plan in place. Sometimes things don't go as planned, and you find yourself outside long after you thought you'd be home. Even if you're just going on a day hike, err on the side of safety and bring along a pack with extra layers and your cell phone in case you need help. Make sure to sign your name in the trail logbook so that park rangers know you're still on the trail and will come looking for you when the park closes.
   
4. Layer your fabrics to protect sensitive areas. Layering is a very effective way to protect your body from hypothermia. Don't expect just one layer of clothing to be enough protection from cold air. Wear several layers, and bring along extras just in case you need more.
   
5. The groin, armpits head, neck, and sides of chest need extra protection. These lose heat more quickly than other parts of the body.
   
6. Layer your socks and gloves as well, to protect your hands and feet from frostbite.
   
7. If you're packing for an expedition, bring backup layers in case your clothes get wet. Pack your backup layers in a waterproof plastic bag to keep them dry.
   
8. Follow the wick, warmth and weather rule for layering fabrics. Outdoor enthusiasts have found that a certain combination of fabrics provides the best protection from the cold. When you're gathering gear for time outside, pick out layers that are known to keep the body safe and warm. Even though certain fabric can be a little expensive, it's worth the cost to protect yourself.^[2]
   
9. Layer One: Wear wicking fabric next to your skin. Wicking fabric is designed to keep moisture away from your skin as you sweat, so your body stays dry. Get a long-sleeved undershirt and long johns made from this type of polyester.
   
10. Layer Two: Wear wool or another warm fabric over the base layer. Wool is the best choice for cold weather, since it breathes but provides excellent insulation and is extremely warm.
    
11. Layer Three: Wear a waterproof or windproof layer on top. Determine what type of weather you might encounter and put on one more layer to protect yourself. You might need a windbreaker or rain gear to keep your other layers from getting wet.
    
12. Never wear cotton in cold weather. Cotton breathes too much and isn't warm enough to keep you safe from hypothermia. When it gets wet, it can actually leave you worse off, since it's slow to dry and holds moisture against your body. Experts know that cotton is the worst fabric to wear in the cold. Leave your jeans and flannels at home and reach for more effective fabrics to keep you safe.
    
13. Stay as dry as possible. Moisture is your worst enemy when it comes to protecting yourself from hypothermia. Avoid tromping through wet areas unless you're wearing waterproof shoes and gators to keep your feet and legs dry. Try not to overexert yourself and work up a sweat, since even the moisture you produce while sweating can be dangerous when the temperature drops and your body gets cold again.
    
14. Take shelter if it starts to rain or snow. If it starts to rain and you have the chance to avoid getting wet, take shelter where you can. Stay inside until the downfall is over if at all possible.^[3]
    
15. Change out of wet clothing and into dry clothing right away. Sometimes it's impossible to avoid getting wet, but that means you need to get dry as soon as possible. Hopefully you brought some backup clothes you can put on to keep dry.
    
16. Find a wind break. Wind can be as dangerous as rain in cold weather, since it blows cold air through your clothes and brings down your body temperature faster than still air. This is especially dangerous if you're also damp from sweat or rain. A good windbreaker will help, but high winds can still penetrate your layers.
    
17. If things start to get gusty, take shelter, even if it's just in a stand of tall trees. See if you can wait out the windy weather and keep walking when the air is more still.
    
18. If you want to keep moving, try staying close to the trees or mountainside so that you don't have wind blowing you from both directions.
    
19. Turn around while you’re still safe. If you feel yourself getting worn out, it's important to turn around right away. Overexerting yourself can make you miss the signs of hypothermia. As soon as you slow down, you'll be overcome with fatigue, leaving you in a very dangerous situation.
    
20. Don’t let your drive to reach the top of the mountain make you keep going if you’re wet and cold. Don’t ignore shivering and other early signs.
    
21. If you're sweating, that's a sign you're working too hard. Slow down so you won't get wet and you'll be able to monitor your progress better.^[4]
    
22. Protect the elderly indoors. It's possible to get hypothermia from cold air even when you're inside the house. Elderly and people with medical conditions are more prone to getting hypothermia indoors than others. If you or someone you know might be at increased risk, do the following:^[5]
    
23. Keep the thermostat over 65 degrees in your living room, or 61 degrees rooms you don't use as much.^[6]
    
24. Make sure the person has access to warm clothing and blankets.
    

Staying Safe in Cold Water

1. Know the risks of the water you’re boating or swimming in. If you're going anywhere near cold water, it's important to be completely prepared. Even if you think you'll be safe on the boat the whole time, you should take precautions in case the worst happens. Even water that's safe for swimming during short periods of time can turn deadly if you stay in too long.^[7]
   
2. Water can cause hypothermia even at higher temperatures between 70 and 80 degrees after prolonged exposure.
   
3. Be especially careful around water cooler than 70 degrees. Take every precaution to make sure you have the right safety equipment before you go out.
   
4. Wear a personal flotation device (PFD). A PFD is a flotation device proven to keep your head above the water. Keeping your head warmer is essential to preventing your body from losing too much heat. Wear a PFD whenever you're planning on swimming or boating near cool water.
   
5. PFDs are recommended for anyone who spends time near cold water, and in some cases they are required. They're available for purchase online or in outdoor supply stores, and you can often rent them on site.
   
6. Special devices should be used for children. Be sure each child's PFD fits securely and isn't too small or large.
   
7. Prevent heat loss by remaining still. When you're in the water, thrashing around causes too much heat loss. Your body uses energy it needs to stay warm. Instead, remain still so that your body can conserve as much energy as possible.
   
8. Don’t dip your head in and out of the water. This cools your head down and causes your body to lose a lot of heat.
   
9. Don’t swim unless land or a boat is well within reach. If you see a place of safety within easy reach, you can swim to it. Otherwise, do not attempt to swim to safety; wait for rescue instead.
   
10. Use the Heat Escape Lessening Position (HELP). This position traps as much heat as possible, preventing you from losing too much in the water. If you assume the HELP position, your chances of survival increase. Simply keep your legs together, hold your arms against your body, and keep your head out of the water.
    
11. This can only be used if you’re wearing a personal flotation device. You need to be able to float without moving your arms and legs.
    
12. If you're with other people, huddle together and assume HELP while touching each other. Groups of people doing HELP survive longer than individuals.^[8]
    

Knowing First Aid for Hypothermia

1. Look for the symptoms. If you believe that you or someone you know has hypothermia, take action right away instead of waiting. Look for the following symptoms of hypothermia:
   
2. In adults: Shivering, exhaustion, confusion, slurred speech.
   
3. In infants: Bright red skin and sleepiness.
   
4. Take action to help the person get warm. Don't heat the person's body too fast; do it gradually, so that the shock of the heat doesn't cause further damage. Helping the person's body temperature warm to a safe level is the most important step in treating hypothermia. Do whatever it takes to warm the person up, including the following:
   
5. Get to a warm place. If you don't have access to a heated facility, go to a sheltered spot to wait for help. Make sure it's out of the wind and rain.
   
6. Remove wet clothing. Take off wet clothes and wrap the person in dry, warm fabrics or clothing.
   
7. Give the person warm beverages. Warm (not hot) tea, soup or even water will help.
   
8. Administer CPR if necessary. If the person is unconscious or has no pulse, administer CPR. If you aren't familiar with how to administer CPR properly, find someone else who is certified to do so and call emergency services.
   
9. Administer child or baby CPR if necessary. The procedure is slightly different from the procedure used for adults, and it's important to know the difference.^[9]
   
10. Continue making sure the person is warm and comfortable until help arrives.
    
11. Seek immediate medical attention no matter what. Get the individual to a health facility as soon as possible. You may call emergency services if you can't reach a hospital. Even if the person warms up and seems fine, it's important to get him or her to a doctor. Hypothermia can cause complications that aren't immediately apparent. The person may also have frostbite or other issues caused by cold exposure. Get medical attention as soon as possible.
    

Tips

• Chemical heat packets, strategically placed, can help increase body temperature.
• A space blanket or tarp can help trap heat and shelter from the wind.
• Producing heat takes energy! Bring an adequate supply of food to fuel your body's internal engine.

Warnings

• Hypothermia is a serious condition. If you or someone with you is experiencing serious symptoms, seek medical help.
• Do not consume alcohol in an attempt to warm up. Alcohol lowers your body temperature.

Related wikiHows

• How to Stay Warm at Home Without a Heater
• How to Clean Ice off a Sidewalk
• How to Survive a Fall Through Ice
• How to Rescue an Avalanche Victim

Sources and Citations

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