An Arctic blast is freezing most of the country, with the coldest temperatures in years. This week, many people in Southern states are seeing snow for the first time. Forecasters have warned that the sub-freezing morning lows could threaten crops, animals, and exposed plumbing in areas unaccustomed to bitter cold. But the 300 million of us humans who are experiencing unusually frigid weather are also at risk.  

No matter where we live, when the weather is 30-50 degrees colder than we are used to, we need to adjust. Hypothermia and frostbite are real threats and happen when we least expect them. The already serious cold is made more dangerous by gusty winds, which are bringing dangerous wind chills to millions. The wind chill hit 57 degrees below zero in North Dakota this week. Wind chills this low can cause frostbite on exposed skin in less than 5 minutes. 

So, we thought this would be the perfect time to explore how cold affects our bodies—and how to recognize and prevent its worst dangers: hypothermia and frostbite. 

What Happens to Our Bodies When the Temperature Drops? 

When temperatures plummet, your body has to work overtime to keep you warm. That’s why understanding how cold weather affects you isn’t just interesting—it’s essential.  

• Blood flow changes. When it’s cold, our bodies experience vasoconstriction. Blood vessels near the skin surface constrict to reduce heat loss. This directs blood toward vital organs to keep them warm. This means blood is flowing away from your ears, nose, hands, and feet, putting you at risk for frostbite. 

• Metabolic changes. When it’s cold, our muscles contract rapidly to generate heat, and the body releases hormones like adrenaline and thyroid hormones. This increases your metabolic rate and helps warm the body, which is why we burn more calories and are more alert in the cold.

How to Stay Safe When it’s Colder than Your Freezer: 

• Bundle up properly. Layers are your best friend. Start with moisture-wicking fabric, add insulating layers, and finish with a waterproof shell. 

• Cover all exposed skin. Gloves, hats, scarves, and thick socks are non-negotiable. Remember, heat escapes fastest from your head and feet. 

• Stay dry. Wet clothing speeds up heat loss. If you’re sweating or soaked, change ASAP. 

• Limit time outside. Take breaks indoors to warm up, especially when it’s windy. 

• Know the signs. Numbness, pale or hard skin, and a burning sensation mean it’s time to get to warmth, fast.

Cold-Weather Surprises for the Uninitiated 

• Your lungs might burn. Breathing super-cold air can feel harsh, especially during exercise. A scarf or mask can warm up the air before it reaches your lungs. 

• Winter dehydration is real. You may not feel as thirsty, but cold air dries you out. Drink water, not just coffee or hot cocoa (although those are great, too). 

• Don’t skimp on sunscreen. Snow reflects up to 80% of UV rays, so you’re at risk for sunburn even when it’s chilly.

Risks to Watch Out for: 

• Hypothermia: If the core body temperature drops too low, it can affect organ function and become life-threatening. 

• Frostbite: Prolonged exposure can damage tissues in extremities. 

• Cold-induced Asthma: Breathing cold air might trigger symptoms in sensitive individuals.

What Is Hypothermia?  

Hypothermia is a dangerous condition that occurs when your body loses heat faster than it can produce it, causing your core temperature to drop below 95°F (35°C). It’s more common than people think in cold weather and can happen even in mild conditions if you’re wet or exposed for long periods.  

• Wet or windy conditions: Water and wind accelerate heat loss, making you cold faster. 

• Prolonged exposure: Staying outdoors for hours, even in cool temperatures (40-50°F), can put you at risk if you’re not dressed properly. 

• Inadequate clothing: Not layering up or using moisture-wicking materials can make things worse.

Who’s at Risk? 

Certain groups are more susceptible: 

• Older adults and young children, who have difficulty regulating body temperature. 
• People with certain medical conditions, like hypothyroidism or diabetes. 
• Those under the influence of alcohol or drugs, which can impair judgment and heat regulation. 
• Outdoor workers or enthusiasts, especially in cold, wet, or windy conditions.

 
What Are the Signs of Hypothermia? 

Hypothermia sets in gradually, so it’s easy to miss early warning signs. Watch for: 

• Mild symptoms: Shivering (the body’s natural attempt to warm up); cold, pale skin; fatigue or lack of coordination. 

• Moderate symptoms: Confusion or memory loss; slurred speech; drowsiness; weak pulse. 

• Severe symptoms: Shivering stops; blue or very pale skin; slow, shallow breathing; loss of consciousness.

Key Hypothermia Takeaway: 

Hypothermia is no joke; it can sneak up on you. When it is very cold, you can begin to feel signs of hypothermia even when you are bundled up. Children are less likely to feel the signs in their bodies. Bring them indoors, before you think it is essential, while they are still insisting they are fine. If untreated, hypothermia can lead to heart failure, respiratory failure, or death.  

 

What Is Frostbite? 

Frostbite happens when skin and tissue freeze due to prolonged exposure to cold temperatures. The most commonly areas affected? Your fingers, toes, nose, ears, cheeks, and chin. (Basically, anything that sticks out and says, “Come at me, winter!”) 

Who’s Most at Risk? 

Frostbite doesn’t discriminate, but certain groups are more vulnerable: 

• Outdoor enthusiasts and workers, such as skiers and construction crews. 
• People unaccustomed to cold climates. If you’re new to snow, winter gloves are not optional. 
• Those with medical conditions, like diabetes or poor circulation. 
• Kids and seniors, who may not notice early symptoms or regulate body heat as efficiently.

Early-Stage Frostbite (Frostnip): 

• Symptoms: Your skin turns red and feels tingly. 

• Good news: The skin is still soft, and no permanent damage has occurred. 

• What to do: Warm the affected area gradually with warm water (not hot!) or body heat. Avoid rubbing or applying dry heat.

Mild to Moderate Frostbite: 

• Symptoms: Your skin starts to look waxy or hard, and it may feel numb. 

• Recovery: Some tissue damage may occur, but early treatment—such as rewarming (slowly!) and proper medical care—can prevent long-term issues. 

• What to do: Get to a medical professional ASAP. They may use treatments like warm water immersion, pain management, and in some cases, medication to restore circulation and prevent infection.

Severe Frostbite: 

• Symptoms: Your skin changes color, white or gray initially, and loses all feeling. As it dies, it can turn blue or black. This is known as gangrene. 

• Permanent effects: In extreme cases, frostbite can kill tissue, leading to amputation if the damage is extensive. Permanent numbness, pain, or sensitivity to cold can also occur. 

• What to do: This is a medical emergency. Immediate care in a hospital is crucial to minimize damage.

How Fast Can Frostbite Happen? 

It depends on the temperature and wind chill. At 20ºF with a strong wind, exposed extremities can develop frostbite during a 40-minute walk. At 5°F with a strong wind, frostbite can start in less than 30 minutes. Below -15°F? You’ve got 5-10 minutes before tissues begin to freeze. (Yes, really.) 

What to Do If You Think You Have Frostbite: 

1. Get to a warm place immediately. 
2. Rewarm gradually. Soak affected areas in warm (not hot!) water for 15-30 minutes. Avoid dry heat like radiators or fires. 
3. Don’t rub or massage the area. This can worsen tissue damage. 
4. Seek medical attention. Frostbite is no joke—get help if you notice severe symptoms.

Key Frostbite Takeaway:  

The sooner frostbite is treated, the better the chances of avoiding permanent damage. Prevention is the best strategy—dress warmly, stay dry, and limit exposure when temperatures drop dangerously low. If frostbite does occur, act fast and seek professional care. 

 

The Weather is Bad, but It Could Be Worse 

While the United States is currently experiencing an exceptionally cold winter, it does not surpass historical records to be deemed the coldest ever. The lowest temperature ever recorded in the contiguous states was -70°F at Rogers Pass, Montana on January 20, 1954.  

That said, we can thank climate change for these weather extremes. So, understanding the risks posed by extremely cold weather is knowledge we will likely call upon during the years ahead.