Extremely cold air comes every winter in at least part of the country and affects millions of people across the United States. The arctic air, together with brisk winds, can lead to dangerously cold wind chill values. People exposed to extreme cold are susceptible to frostbite in a matter of minutes. Areas most prone to frostbite are uncovered skin and the extremities, such as hands and feet. Hypothermia is another threat during extreme cold. Hypothermia occurs when the body loses heat faster than it can produce.

Cold weather can also affect crops. In late spring or early fall, cold air outbreaks can damage or kill produce for farmers, as well as residential plants and flowers. A freeze occurs when the temperature drops below 32°F. Freezes and their effects are significant during the growing season. Frost develops on clear, calm nights and can occur when the air temperature is in the mid-30s. Each plant species has a different tolerance to cold temperatures.

Wind Chill Warning vs Watch

• Wind Chill Warning: Take Action! NWS issues a wind chill warning when dangerously cold wind chill values are expected or occurring. If you are in an area with a wind chill warning, avoid going outside during the coldest parts of the day. If you do go outside, dress in layers, cover exposed skin, and make sure at least one other person knows your whereabouts. Update them when you arrive safely at your destination.
• Wind Chill Watch: Be Prepared: NWS issues a wind chill watch when dangerously cold wind chill values are possible. As with a warning, adjust your plans to avoid being outside during the coldest parts of the day. Make sure your car has at least a half a tank of gas, and update your winter survival kit.
• Wind Chill Advisory: Be Aware: NWS issues a wind chill advisory when seasonably cold wind chill values but not extremely cold values are expected or occurring. Be sure you and your loved ones dress appropriately and cover exposed skin when venturing outdoors.

Freeze Watch vs Warning and Frost Advisory

• Hard Freeze Warning: Take Action! NWS issues a hard freeze warning when temperatures are expected to drop below 28°F for an extended period of time, killing most types of commercial crops and residential plants.
• Freeze Warning: Take Action! When temperatures are forecasted to go below 32°F for a long period of time, NWS issues a freeze warning. This temperature threshold kills some types of commercial crops and residential plants.
• Freeze Watch: Be Prepared: NWS issues a freeze watch when there is a potential for significant, widespread freezing temperatures within the next 24-36 hours. A freeze watch is issued in the autumn until the end of the growing season and in the spring at the start of the growing season.
• Frost Advisory: Be Aware: A frost advisory means areas of frost are expected or occurring, posing a threat to sensitive vegetation.

Cold Water Can Be Dangerous

Warm air doesn’t always mean warm water in lakes, streams or oceans. Fifty five degree water may not sound very cold, but it can be deadly. Plunging into cold water of any temperature becomes dangerous if you aren’t prepared for what the sudden exposure can do to your body and brain. Warm air temperatures can create a false sense of security for boaters and beach goers, so if you are planning to be on or near the water, arrive knowing the conditions and how to protect yourself. Cold water drains body heat up to 4 times faster than cold air. When your body hits cold water, “cold shock” can cause dramatic changes in breathing, heart rate and blood pressure. The sudden gasp and rapid breathing alone creates a greater risk of drowning even for confident swimmers in calm waters. In rougher open water this danger increases. Unplanned immersion in cold water can be life-threatening for anyone without protection from the temperatures or a lifejacket to help you stay afloat. When Cold Shock and Hypothermia begin to impact your ability to think and act, lifejackets and floatation can create extra time for help to arrive or for you to get out of danger. Even the most experienced cold water surfers, swimmers or boaters know to prepare for the conditions.

Facts

• Body heat can be lost 4 times faster in cold water than in cold air.
• Wearing a life jacket significantly increases chances of survival.
• Cold shock can be just as severe and dangerous from water temperatures of 50-60F (10-15C) as it is from water at 35F (2C).
• Gasping for a breath or rapid breathing from sudden immersion can be triggered by water as warm as 77F (25C).

Understanding the Danger of Cold Water

Knowing what happens when you enter cold water and what you can do in those first seconds could save your life and give time for help to arrive.

COLD SHOCK

• Gasping for Breath & Rapid Breathing (2-3 Minutes or More)
  Cold Water Immersion can trigger involuntary gasping, rapid breathing or hyperventilating due to the “shock” of sudden immersion. This uncontrolled rapid breathing can quickly create a drowning emergency if you inhale water and cannot stay afloat.
• Heart and Blood Pressure Problems
  Cold water can cause a sudden spike in heart rate and blood pressure. This increase can cause heart failure and stroke for vulnerable people.
• Cognitive Impairment
  Cold shock can cause an immediate panic, fear or stress reaction that then impairs clear thinking and decision making. Extended exposure and the onset of hypothermia can further hamper cognitive ability and the ability to choose the right actions to avoid severe injury or death.

PHYSICAL INCAPACITATION
Physical incapacitation is a loss of muscular control in the arms, legs, hands and feet, and the impact can be felt within seconds of entering cold water. The longer the exposure, or the colder the water, the more severe the impact can become. With a loss of muscular control to keep your head above the water, along with the lack of a lifejacket or floatation device, drowning will become inevitable. Symptoms may include weakness, exhaustion, and an inability to control fingers, hands, arms or legs. The progressive loss of muscular control makes staying afloat without assistance or self-rescue virtually impossible.

HYPOTHERMIA
The onset of hypothermia begins with a core body temperature to 95F (35C). Beyond the initial dangers of cold shock in the first 1 – 3 minutes of immersion a person’s body temperature will continue to drop increasing the risk of drowning or death. As the core body temperature continues to drop the impairments to physical and cognitive ability also increase until drowning or death without rescue become inevitable.

If you get yourself or help someone else escape from cold water, get into a warm, dry, protected environment as quickly as possible. Even removed from cold water a victim’s core temperature can continue to drop to dangerous levels.

Risks

Cold water risks include immersion into any body of cold water: oceans, lakes, rivers, streams or pools. In many places, parts of the year and bodies of water warm air temperatures may not coincide with safer, warm waters. Many areas of the country have warm days and yet the water stays cold. In the Pacific Northwest ocean temperatures may stay in the 60’s. Weather conditions along any large body of water can cause dramatic drops in water temperatures even in the middle of summer. In the waters around Annapolis, MD temperatures may only be above 60F for 5.5 months of the year. Cold Shock and the dangers of sudden cold water immersion can happen along almost any shore at any time of the year. Water activities that put people at risk include kayaking, canoeing, whitewater rafting, paddle boarding, and lake boating.

Risks that may cause immersion in cold water include:

• Turbulent water, waves and surf which can overturn watercraft or fill a boat with water.
• Falling off watercraft, docks, rocks or jetties.
• Falling through the ice.
• Sneaker waves that can pull beach walkers into the surf.
• Rising tides, rising rivers, tidal currents and rip currents.

Preparedness

Being prepared for an outing on cold water means being prepared for the possibility of suddenly being immersed into cold water. Your ability to survive cold water immersion depends on your ability to stay afloat and to stay warm until help arrives. Below are several things to consider prior to venturing out on cold water.

• Always wear a life jacket in and around the water.
• Always dress for water temperature, not for air temperature.
• Some examples are:
  • Wet suit
  • Dry suit
  • Immersion suit
  • Survival suit
  • Exposure coveralls
• Carry an Emergency Position Indicating Radio Beacon (EPIRB), personal locator beacon (PLB) or VHF Radio.
• File a float plan with someone you trust. The plan should include details about the trip, boat, passengers, towing or trailer vehicle, communication equipment, and emergency contacts.
• Know Before You Go:
  • Be sure to check the weather and water temperature before you go out on the water
  • If water is too cold, consider staying off/out of water until water is warmer

Take Action

Cold water can kill. The following guidelines and images from the U.S. Coast Guard will increase your chance for survival:

1. Stay calm.
2. Minimize time in the water. Get out as soon as possible safely.
   • If possible, utilize any floating objects to get out of the water.
   • Keep as much of your body out of the water as possible.
3. Evaluate your options.
   • If you can swim to safety, stay calm and do so.
   • If you cannot swim to safety, conserve energy and heat and await rescue.
4. If you cannot get to safety, assume the Heat Escape Lessening Position (H.E.L.P.) position. This protects the critical body areas and slows down the loss of heat. H.E.L.P position means:
   • Draw your knees to your chin and keep your legs together.
   • Press both arms against your side and keep your head out of the water.
5. If possible, form a huddle in the water with others to conserve body heat.

If you need to treat yourself or someone else that has been submerged in cold water, follow the steps below (developed by the Red Cross):

1. CALL 911 or the local emergency number.
2. Gently move the person to a warm place.
3. Monitor breathing and circulation. Give rescue breathing and CPR, if needed.
4. Remove any wet clothing and dry the person.
5. Warm the person slowly by wrapping in blankets or by putting on dry clothing.
6. Hot water bottles and chemical hot packs may be used. Wrap the person in a towel or blanket before applying.
7. Do not warm the person too quickly. Do not immerse the person in warm water. Rapid warming may cause dangerous heart arrhythmias.
8. Warm the core first (trunk and abdomen), not the extremities (hands, feet). Warming hands and feet first and can cause shock.

The way to avoid frostbite and hypothermia is to plan for extreme cold before it arrives. Don't get caught unprepared.

• Check the Forecast at weather.gov or your favorite weather app, station, etc.: Make checking the forecast part of your regular routine so you'll know when to expect cold weather.
• Adjust Your Schedule: If possible, adjust your schedule to avoid being outside during the coldest part of the day, typically the early morning. Try to find a warm spot for your children while waiting for the school bus outside.
• Protect Your Pets, Livestock and other Property: If you have pets or farm animals, make sure they have plenty of food and water, and are not overly exposed to extreme cold. Take precautions to ensure your water pipes do not freeze. Know the temperature thresholds of your plants and crops.
• Fill up the tank: Make sure your car or vehicle has at least a half a tank of gas during extreme cold situations so that you can stay warm if you become stranded.
• Dress for the outdoors even if you don't think you'll be out much.
• Update Your Winter Car Survival Kit: Make sure your car survival kit has the following:
  • Jumper cables: flares or reflective triangle are great extras
  • Flashlights: Replace the batteries before the winter season starts and pack some extras
  • First Aid Kit: Also check your purse of bag for essential medications
  • Baby, special needs gear: If you have a baby or family member with special needs, pack diapers and any special formula or food
  • Food: Stock non-perishable food such as canned food and a can opener, dry cereal and protein rich foods like nuts and energy bars
  • Water: Have at least 1 gallon of water per person a day for at least 3 days
  • Basic toolkit: Pliers, wrench, screwdriver
  • Pet supplies: Food and water
  • Radio: Battery or hand cranked
  • Cat litter or sand: For better tire traction
  • Shovel: To dig out snow
  • Ice scraper: Even if you usually park in a garage, have one in the car.
  • Clothes: Make sure you dress for the weather in warm clothes, gloves, hat, sturdy boots, jacket and an extra change of clothes for the cold
  • Warmers: Pack extra for body, hands, feet
  • Blanketsor sleeping bags: If you get stranded in traffic on a lonely road, you'll be glad to have it.
  • Charged Cell Phone: Keep a spare charger in your car as well

If you or someone you care about must venture outdoors during extreme cold this winter, dress in layers. Cover exposed skin to reduce your risk of frostbite or hypothermia. Try to seek shelter from the wind as much as possible while outside. Once inside again, change into dry clothing immediately if you are wet. Understand and watch for frostbite and hypothermia.

Watch for Frostbite

Frostbite can happen in minutes, especially on the extremities such as fingers, toes, nose and ears, but can affect any area of exposed skin. If you suspect frostbite, immediately move inside to a heated location and begin warming the affected areas using warm water or body heat. Do not use hot water or radiant heat such as a fireplace since affected areas can be easily burned. Seek medical attention for severe frostbite.

Frostbite happens when the body's survival mechanisms kick in during extremely cold weather. To protect the vital inner organs, the body cuts circulation to your extremities: feet, hands, nose, etc., which eventually freeze. To avoid frostbite, stay inside during severe cold, especially when the windchill is -50°F or below. If you must go out, try to cover every part of your body: ears, nose, toes and fingers, etc. Mittens are better than gloves. Keep your skin dry. Stay out of the wind when possible. Drink plenty of fluids since hydration increases the blood's volume, which helps prevent frostbite. Avoid caffeine, alchohol and cigarette. Caffeine constricts blood vessels, preventing warming of your extremities. Alcohol reduces shivering, which helps keep you warm. Cigarettes shut off the blood flow to your hands. Below are indicators of frostbite:

• First degree: Ice crystals are forming on your skin.
• Second degree: Skin begins to feel warm even though it is not yet defrosted.
• Third degree: Skin turns red, pale or white.
• Fourth degree: Pain lasts for more than a few hours and skin may develop dark blue or black. See a doctor immediately if these symptoms arise. Gangrene is a real threat.

Frostbite First Aid

Get indoors as quickly as possible. Until you can get indoors:

• Don't rub or massage cold body parts.
• Put your hands in your armpits.
• Hold onto another person or animal.
• Drink warm liquids.
• Put on extra layers of clothes, blankets, etc.
• Remove rings, watches and anything other tight jewelry or related items.

Once indoors:

• Don't walk on a frostbitten foot. You could cause more damage.
• Get in a warm, NOT hot, bath and wrap your face and ears in a moist, warm, NOT hot, towel.
• Don't get near a hot stove or heater or use a heating pad, hot water bottle, or a hair dryer. You may burn yourself before feeling returns.
• Frostbitten skin will become red and swollen and feel like it's on fire. You may develop blisters. Don't break the blisters. It could cause scarring and infection.
• If your skin turns blue or gray, is very swollen, blistered or feels hard and numb even under the surface, go to a hospital as soon as possible.

Beware of Hypothermia

When your body temperature sinks below 96°F, you have hypothermia, a serious health hazard that occurs when body temperature is lowered too much. Get medical attention immediately. Move the victim inside to a heated location and begin warming the center of the body first. If the person is unconscious, administer CPR.

Hypothermia can occur in temperatures as warm as 60°F, particularly in water or if you are outside a long time and not dressed for the weather. Of the approximately 1,300 people the CDCP lists as being killed by hypothermia each year, most are seniors, according to the National Institute of Aging, but some are children and young adults. Everyone needs to be careful. Some medicines, problems with circulation, and certain illnesses may reduce your ability to resist hypothermia. As you age, your body becomes less efficient at letting you know when you are too cold. In addition, older people tend not to shiver effectively, one of the ways the body warms itself up. Remember these tips to help prevent hypothermia:

• Dress in layers.
• Wrap up well when going outside in the cold.
• Avoid breezes and drafts indoors.
• Eat nutritious food and wear warm clothes to ward off winter chill.
• Wear a warm hat in the winter.
• Eat hot foods and drink warm drinks several times during the day.
• If you live alone, ask a family member of neighbor to check on you daily or have a camera installed that a family member can view on their computer.
• Ask your doctor if any medicine you're taking increases your risk of hypothermia. Drugs that may cause a problem include barbiturates, benzodiazepines, chlorpromazine, reserpine, and tricyclic antidepressants.

If your temperature is 96°F or less, you feel cold and sluggish, or are having trouble thinking clearly, see your doctor immediately or go to the nearest emergency room. It's better to be overly cautious than to die of a disorder that doesn't have to be deadly.

If you are trying to help someone who may have hypothermia, first call an ambulance. Then lie close to the person and cover both of you with thick blankets. The hotter you get, the more warmth you can give the other person. Don't rub the person or handle him or her roughly.

• Check Your Pipes: Your pipes may be frozen. Water pipes on exterior walls and in places that are subject to cold, like in the basement, attic, and under kitchen cabinets, freeze most often. Water expands as it freezes, causing pipes to burst. If they are frozen, first turn on the faucet. Water will drip as you warm the pipes. Heat the pipes using a space heater, heating pad, electric hair dryer, or hot water on a cloth. Never use an open flame. Continue until water pressure returns to normal or call a plumber if you have more issues.
• Salt Your Walkways: Once it warms up enough to out, it's important to shovel the snow from your sidewalks and driveway or sprinkle salt if there is ice. If there is a thick layer of snow on the ground you cannot move, salt the area so that the snow melts. You should also put down salt if there is ice on your stairs leading into your house--less than a quarter inch of ice can be dangerous!
• Call Your Neighbors: Check to see that your neighbors are okay after the storm, particularly seniors, disabled persons or others living alone. Carbon monoxide poisoning is one of the leading causes of death after storms, particularly when there are power outages. Cases of frostbite and hypothermia are also common for elderly people who were stuck in their homes.
• Refill Your Supplies: This storm may be over, but there might be another one soon. Every storm is different, so it is important to always be prepared.

Winter storms and cold temperatures can be dangerous. Stay safe and healthy by planning ahead. Prepare your home and vehicles. Prepare for power outages and outdoor activity. Check on older adults.

Although winter comes as no surprise, many of us may not be ready for its arrival. If you are prepared for the hazards of winter, you are more likely to stay safe and healthy when temperatures start to fall.

Prepare Your Home

Staying inside is no guarantee of safety. Take these steps to keep your home safe and warm during the winter months.

• Winterize your home.
  • Install weather stripping, insulation, and storm windows.
  • Insulate water lines that run along exterior walls.
  • Clean out gutters and repair roof leaks.
• Check your heating systems.
  • Have your heating system serviced professionally to make sure that it is clean, working properly, and ventilated to the outside.
  • Inspect and clean fireplaces and chimneys.
  • Have a safe alternate heating source and alternate fuels available.
• If you do not have working smoke detectors, install one inside each bedroom, outside each sleeping area, and on every level of the home, including the basement. Test batteries monthly and replace them twice a year.
• Prevent carbon monoxide (CO) poisoning emergencies.
  • Install a battery-operated or battery backup CO detector to alert you of the presence of the deadly, odorless, colorless gas. Check or change the battery when you change your clocks in the fall and spring.
  • Learn the symptoms of CO poisoning: headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion.

Get your vehicle ready for cold weather use before winter arrives.

Prepare Your Vehicle

Get your vehicle ready for cold weather use before winter arrives.

• Service the radiator and maintain antifreeze level.
• Check your tires’ tread or, if necessary, replace tires with all-weather or snow tires.
• Keep the gas tank full to avoid ice in the tank and fuel lines.
• Use a wintertime formula in your windshield washer.
• Prepare a winter emergency kit to keep in your car in case you become stranded. The kit should include:
  • Cell phone, portable charger, and extra batteries.
  • Items to stay warm, such as extra hats, coats, mittens, blankets, or sleeping bags.
  • Food and water.
  • Booster cables, flares, tire pump, and a bag of sand or cat litter (for traction).
  • Compass and maps.
  • Flashlight, battery-powered radio, and extra batteries.
  • First-aid kit; and
  • Plastic bags (for sanitation).

Prepare for Emergencies

Be prepared for weather-related emergencies, including power outages.

• Stock food that needs no cooking or refrigeration and water stored in clean containers.
• Ensure that your cell phone is fully charged.
• When planning travel, be aware of current and forecast weather conditions.
• Keep an up-to-date emergency kit, including:
  • Battery-operated devices, such as a flashlight, a National Oceanic and Atmospheric Administration (NOAA) Weather Radio, and lamps.
  • Extra batteries.
  • First-aid kit and extra medicine.
  • Baby items; and
  • Cat litter or sand for icy walkways.
• Protect your family from carbon monoxide (CO).
  • Keep grills, camp stoves, and generators out of the house, basement, and garage.
  • Locate generators at least 20 feet from the house.
  • Leave your home immediately if the CO detector sounds and call 911.

Wear appropriate outdoor clothing: layers of light, warm clothing; windproof coat; mittens; hats; scarves; and waterproof boots.

Take Precautions Outdoors

Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:

• Wear appropriate outdoor clothing: wear a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.
• Sprinkle cat litter or sand on icy patches.
• Learn safety precautions to follow when outdoors.
  • Work slowly when doing outside chores.
  • Take a buddy and an emergency kit when you are participating in outdoor recreation.
  • Carry a cell phone.

Do This When You Plan to Travel

When planning travel, be aware of current and forecast weather conditions.

• Avoid non-essential travel when the National Weather Service has issued advisories.
• If you must travel, inform a friend or relative of your proposed route and expected time of arrival.
• Follow these safety rules if you become stranded in your vehicle.
  • Make your vehicle visible to rescuers. Tie a brightly colored cloth to the antenna, raise the hood (if it is not snowing), and turn on the inside overhead lights (when your engine is running).
  • Move anything you need from the trunk into the passenger area. Stay with your vehicle unless safety is no more than 100 yards away.
  • Keep your body warm. Wrap your entire body, including your head, in extra clothing, blankets, or newspapers. Huddle with other people if you can.
  • Stay awake and stay moving. You will be less vulnerable to cold-related health problems. As you sit, keep moving your arms and legs to improve circulation and stay warmer.
  • Run the motor (and heater) for about 10 minutes per hour, opening one window slightly to let in air. Make sure that snow is not blocking the exhaust pipe—this will reduce the risk of carbon monoxide (CO) poisoning.

Be ready to check on family and neighbors who are especially at risk from cold weather hazards: young children, older adults, and the chronically ill.

If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter and unfrozen water to drink.

No one can stop the onset of winter. However, if you follow these suggestions, you will be ready for it when it comes.

Be sure to visit CDC’s Winter Weather webpage for more winter weather safety tips.

Older adults are more sensitive to cold (and heat) than younger adults. Body temperature below 95°F, or hypothermia, increases their risk of heart disease and kidney or liver damage, especially if they have a history of low body temperature or have had hypothermia in the past.

What is Hypothermia?

How to Tell If Someone Has Hypothermia and What to Do

• Early signs include cold feet or hands, swollen face, slower-than-normal speech, and feeling sleepy, angry, or confused. The person’s skin may become pale, and they may begin shivering.
• Later signs include jerking movements that the person can’t control in their arms and legs, slow heartbeat, slow, shallow breathing, and going in and out of consciousness.
• If you see someone showing signs of hypothermia, call 911. While waiting for 911:
  • Move the person to a warmer place.
  • Wrap them in warm, dry clothes,
  • If necessary, remove all clothing and make skin-to-skin contact with the person to transfer body heat. Wrap yourself and the person in dry blankets to stay warm.
  • Give them something warm to drink (no alcohol or caffeine).

Learn more about hypothermia and frostbite prevention and steps to take when you recognize someone else has hypothermia.

How to Help Someone With Dementia Avoid Hypothermia

About 1 in 4 people who have dementia live alone. People with dementia may not be aware of their surroundings. Learn how to make a home safe for someone with dementia, and use these tips to help someone with dementia stay safe during very cold weather.

• Remove portable space heaters and don’t leave the person alone with an open fireplace. Use safety knobs and use a stove with automatic shutoff settings.
• Advise the person to carefully use electric blankets and sheets or heating pads; explain they can cause burns.
• Put red tape around vents, radiators, and other heating components to remind the person to avoid touching them.
• Keep the water heater set to 120°F to prevent burns. Consider installing faucets that mix hot and cold water.
• Leave an extra house key outside the home in case a caregiver or emergency responder needs to get inside.

How to Avoid Hypothermia at Home When It’s Very Cold Outside

You can get hypothermia while indoors if outside cold weather persists or when you are working in cold environments, such as a storage freezer. Use the steps below to prevent hypothermia while indoors.

• Eat a healthy diet every day to make sure your body has enough energy to keep you warm.
• Make sure to stay hydrated
• Limit your alcohol intake.

• Wear warm, thick clothing, including a hat and scarf if needed. Try to keep a blanket nearby.
• If you live alone, ask friends and family to check on you.
• Check your thermostat or an easy-to-read indoor thermometer often. If you don’t have an easy-to-read thermometer, try to have one installed if possible.
  • Keep the house around 68°F to 70°F.
    • Maintain your heating and air conditioning system.
    • Block off any unused rooms and drafts from windows and doors.
    • If you use a fireplace or wood stove as your main heating source, have your chimney or flue inspected every year.
    • If your home doesn’t hold heat well, have the insulation checked.

  Financial help is sometimes available for people who can’t afford to weatherize their home or pay their heating bills.

  For financial help getting your windows, doors, and furnace checked to make sure they are cold-weather-ready, or for other weather-related changes to your home, contact your local Weatherization Assistance Program.

  For help with your energy bills, contact:

  • National Energy Assistance Referral (1-866-674-6327 (toll-free; TTY, 1-866-367-6228)
  • Low Income Home Energy Assistance Program. You can email them at energyassistance@ncat.org

How to Avoid Hypothermia If You Go Outside During Cold Weather

• Wear warm, thick clothing, including a hat, scarf, and gloves, as well as loose layers to increase the amount of body heat.
• Change your clothes as soon as you get inside. Wearing wet clothes causes your body temperature to drop. Dry clothes allow your body to warm itself.

• If you drive somewhere, be prepared in case you get stranded.
  • Keep warm blankets and clothing in your car.
  • Keep food and water in your car.
  • Keep a phone charger in your car.
  • Take any necessary medicines with you.

Create a winter emergency supply kit to keep in your car

How to Avoid Falling If You Go Outside in Icy Weather

During the winter months, it’s important to make sure that surfaces are dry and safe for walking to reduce the risk of falling. These tips can you help prevent falls in icy and snowy weather:

• Make sure there is enough lighting outdoors, especially near walkways and stairs. Low lighting is a major cause of falls. Motion-sensor lights might be useful.
• Keep outside walkways and steps clear of snow, ice, and any objects
• If your home’s main entrance is often icy during the winter months, use a different entrance if you can.
• Make sure your steps are sturdy and have textured grip to reduce falls if the weather is icy or wet.
• If you use walking aids such as a cane, walker, or a wheelchair, dry the wheels or tips of each before entering your home.
• Keep a small table or shelf near the entry door to put items while unlocking the door. This reduces distractions and dangers of slipping or tripping while trying to enter your home.

How You Can Help an Older Adult Avoid Hypothermia

As a friend, family member, or caregiver to an older adult during the winter months, you can:

• Consider having a remote indoor air temperature sensor or monitor installed.
• Have the name and contact information of a nearby family member or friend who can regularly check in on them.
• Create a care plan with them to provide structure for both of you. The care plan should include ways to maintain a healthy body temperature and note if any medicines they take affect their ability to regulate body temperature.
• If you are checking in on an older adult, try to check in on them in person or by telephone as often as possible or at agreed times to make sure they:
  • Are staying hydrated.
  • Have the living space set to a comfortable temperature.
  • Are keeping warm.
  • Don’t show signs of hypothermia.

Winter can mean fun in the snow, cozy nights by the fire, and holiday activities. But it can also bring winter storms, cold weather, and hazards that can be dangerous for people and animals. This year, learn how to keep everyone safe as the cold weather rolls in.

Prepare for cold weather

• Weatherproof your home.
• Get yearly chimney or flue inspections.
• Install smoke and carbon-monoxide detectors, and check batteries for ones already in your home.
• Keep an emergency kit in your home and your car (remember to include supplies for pets!).

Protect pets in cold weather

Just because your pet has fur doesn’t mean they don’t get cold. Pets can get hypothermia and frostbite just like people.

• Bring your pet indoors during cold weather. If you can’t bring them inside, provide adequate shelter to keep them warm and make sure they have access to unfrozen water.
• Never leave your pet alone in a parked vehicle in cold weather.
• Keep pets off ice. They can slip and hurt themselves or fall through.
• Microchip your pet and make sure they wear a collar with up-to-date identification and contact information.

Stay safe from other winter hazards

• Wipe down your pet’s feet, legs, and belly after walking outdoors in winter. Pets can pick up chemicals that could be toxic, like antifreeze.
• Keep pets and children away from space heaters, fireplaces, and other hazards.
• Use generators safely and do not use stoves for warmth.
• Check your car for animals before starting the engine. Cats will often climb under the hood for warmth.

Washing your hands and getting the flu shot can go a long way

Staying healthy during colder months is the first step in making sure you can enjoy all the activities the season brings.

When you are indoors more during the fall and winter, you may be closer to other people. This can increase your chances of catching viruses that cause colds, the flu, or COVID-19. Dry winter air can also weaken natural mucus barriers in the nose, mouth, and lungs, where viruses can enter the body.

Get a flu shot

Each year, the seasonal flu sickens millions and causes thousands of hospitalizations and flu-related deaths in the U.S. The Centers for Disease Control and Prevention recommends a yearly flu vaccine for everyone 6 months of age and older. Flu vaccines are updated each year to best protect against new strains of the flu virus.

Reduce the spread

To help reduce the spread of the flu, colds, and other viruses, including COVID-19, you should:

• Wash your hands frequently. It is the best way to protect yourself from catching illnesses.
• Wipe down surfaces around you with a sanitizing cleaner.
• Keep a distance from those who are sick.
• Avoid touching your eyes, nose, and mouth.
• Stay hydrated, so you can flush toxins out of your system.
• Get enough sleep to keep your immune system strong.

Make nutritious choices

Eating a diet full of vegetables, fruits, lean protein, and whole grains can also help you stay healthy during the colder months. Consider treats that will satisfy cravings but have less fat and added sugar, and also keep an eye on portion size. When making your food shopping list during the holidays, think about healthier alternatives to traditional comfort foods.

Stay active

Shorter days and colder weather may lead you to exercise less. But even moderate exercise, like a brisk walk, raking leaves, or climbing stairs, can help. Physical activity can help you maintain or lose weight, reduce anxiety, lower blood pressure, and improve your quality of sleep.