Warming up to cold-weather workouts

As the temperatures drop, it's a cue for some people to head indoors, take cover and sip cocoa. To the more health-conscious crowd, it means heading to the gym.

Then there are always those dedicated few you see out running, biking or walking in weather cold enough to make even the proudest Yankee shiver. Along with this near-frostbitten badge of courage comes runny noses, body aches, fevers, sore throats and coughing spells that can mean only one thing -- cold and flu season is upon us.

So what's an exercise buff, or even those who consider themselves workout amateurs, to do in this cold and cold season?

There are some steadfast rules when it comes to exercising in the cold:

Don't dress too warmly. Most people will tend to overdress and will overheat, which is possible even in frigid temperatures. Aim to dress for a temperature 20 degrees warmer than it is outside.

No waterproof layers. Waterproof gear is typically designed to hold out the rain, which in turn doesn't allow your skin to breathe. Water-resistant gear is better because it features a more breathable layer.

Hydrate. It's easy to remember to chug water when it's 90 degrees outside, but when the temperatures dip, the urge to drink cold water sometimes escapes us. You can still dehydrate when it's cold, which will impact your ability to exercise safely and comfortably.

Cover your hands, feet and face well. Frostbite can set in quickly because when you are cold, the blood is shunted to the core. Leaving hands, feet, nose and ears exposed to the cold air -- especially while biking and the cold air is whipping by you -- can leave you susceptible to frostbite. If your toes, fingers or ears start to get really cold and numb, get inside and slowly warm the areas with moist heat. Avoid rubbing the area. Also, be sure to cover your mouth to warm the air when it is colder than 0 degrees or if you have asthma.

Wear sunscreen. With snow reflecting the sun's rays, you can easily sunburn any exposed areas quickly. Choose a sweatproof variety for extra staying power.

Exercising with a cold is a bit more tricky. Here are some things to watch out for if you're feeling under the weather:

Is it all in your head? Most physicians agree that if you have a head cold, a runny or stuffy nose, sneezing, sore throat or a headache, you should be fine exercising. Exercise can actually help open up nasal passages to alleviate a stuffy nose.

Is it below the neck? Chest congestion, body aches, coughing or upset stomach are good reasons to postpone a workout.

Whether it's cold outside or you're struggling with a cold, always listen to your body. You know yourself best. And realize that while regular exercise is important to maintain a healthy lifestyle, sometimes a day off is just what the doctor ordered.

Tina Tucci and Kate Anderson are trainers with PartnerMD, a Richmond-based medical practice specializing in concierge-style primary care and executive physicals. To learn more, call (804) 237-8282, e-mail or visit http://www.partnermd.com.