Table of Contents

» Introduction
» 01. Hydration for Health & Performance
» 02. Water Bottle Safety
» 03. Head Protection
» 04. Grass Field Hazards
» 05. Turf Field Hazards
» 06. Shin Pads and Boot Selection
» 07. Hot Weather Conditions
» 08. Cold Weather Conditions
» 09. Soccer Goal Safety
» 10. Stretching: When, Why, How
» 11. Soccer Injuries
» 12. Miscellaneous Soccer Safety Tips

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8. Cold Weather Conditions

"Human beings are better at dissipating heat than we
are at retaining heat"

The American College of Sports Medicine (ACSM) has a number of guidelines when it comes to running activities in a cold environment. The key goal in participating in cold weather is to avoid exposure of skin to the elements and wearing of proper clothing. The following list is adapted from the ACSM guidelines.

• Avoid dehydration and make sure you pre-hydrate. See Chapter 1 again for details. Remember the body requires fluids to carry out most of its metabolic functions including the regulation of body temperature.
  
• Drinking carbohydrate and electrolyte fluids may be beneficial in maintaining your glycogen stores in the muscle. In cold weather training, glycogen is used up quicker by the body.
  
• Wear appropriate clothing that will cover as much of your body as possible using materials that will trap moisture and sweat away from your skin. Layers of clothing help retain heat better than a single thick layer. Cotton is bad because it absorbs moisture which then makes it even colder later on. Many new fabrics will optimize warmth and comfort - the primary quality is that the material will wick moisture away from the body. Remember that if thermal underwear is worn under the soccer shorts, they should be the same main colour as the shorts. This rule comes from FIFA and may not apply to many youth and recreational leagues.
  
• Officials should be very cautious in authorizing games and practices in conditions where the temperature is below 0 C and wind conditions are high. They should enquire of the participants to ensure pre-event hydration, medication use and susceptibility to cold injury (prior occurrence).
  
• Vaseline is an essential cold weather item. A layer of vaseline on the feet, ears, back of the hands, neck... will provide a layer of insulation from the cold, the wet and the wind.
  
• Gloves on cold days are great. Gloves help retain some heat and most of them offer finger tip padding for better grip. If you take throw-ins then you know how difficult it can be to throw the ball in when your hands are frozen.
  
• Headgear. Wear a hat or toque for as long as possible on cold days.
  
• Soccer warm-up is continuous right up to the start of the game. Do not allow players to get cold. Players who do get cold should warm up again before going onto the field of play. Players who sweat and then get cold will lose significantly more body heat than a cold and dry player.
  
• Goalkeepers generate less heat than other players so make sure the keeper is layered even more than the rest of the players.
  
• Sports bras for female soccer players can provide a little extra warmth.
  
• Keep warm dry clothes on hand in the kit bag, including a hat or toque, and a jacket.

Also consider cold weather risk factors which can predispose a soccer player to cold injury. These factors are somewhat cumulative so if several of these are present then the chance of a player developing a cold related problem will go up several times.

Risk factors

• Windchill
• Moisture. Wet skin will freeze at a lower temperature than dry skin.
• Players unaccustomed to cold weather. An 8 - 10 day period of acclimatization, further aids in the reduction of the risk of cold injury.
• Unfit
• Dehydrated
• Use of a variety of medications
• Persons with persistent, disabling mental illness
• Various medical conditions, such as asthma
• Inappropriate clothing
• Infection, colds, flu

Identifying cold injury in your soccer player is the next area of concern. Hypothermia is generally classified as mild, moderate or severe. The difference at each level of hypothermia is based on the body's core temperature.

Mild hypothermia

• Shivering
• Feels intensely cold
• Goose bumps
• Numb hands

These players will have a core body temperature of 32 - 35 C and will have the ability to rewarm themselves.

Moderate hypothermia (body temperature 28 - 31 C)

• Intense shivering
• Uncoordinated, or slow and labored movements
• Difficulty breathing
• Headache or dizziness
• Mild confusion or agitation
• Difficulty speaking
• Signs of depression (it is absolutely miserable to be that cold)

Severe Hypothermia

• Shivering stops
• Exposed skin is bluish and puffy
• Unable to walk or severe incoordination
• Muscle rigidity
• Decreased breathing rate and heart rate
• May become unconscious

Those with severe hypothermia (core body temperature of less than 28 C) require active rewarming and immediate medical attention. Wrap the player in a thermal blanket if available and get prompt medical help. Hopefully you will recognize earlier symptoms and will not allow any player to reach this level of illness.

Frostbite
Frostbite can occur to areas of exposed skin and to feet and toes. Though there are varying degrees of frostbite, the skin will almost always appear white and waxy or possibly purplish. The sufferer may have pain and/or numbness and the skin may appear hard or wooden.

Children lose heat faster than adults therefore they are more susceptible to the cold (remember they are more susceptible to the hot weather as well). People with circulatory problems are at greater risk of hypothermia - for young players this may be someone with diabetes. Anyone who has suffered a previous cold injury will always be more susceptible to another cold injury.

As with most areas of soccer safety, prevention is far better than needing treatment. By following the suggestions made in the first part of this chapter, which includes the cancellation of practice or game if the conditions are too severe, the chance of a serious cold injury occurring will be rare.