CLINICAL KNOWLEDGE MAGAZINE
4 min read
Assistance in Preparing for Winter Training
Lena Bauer
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Diets Premium Medical Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 4 min |
| Diets Premium Medical Expert Lena Bauer | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
Maintaining physical activity during the winter can bring numerous health benefits for people of all age groups. In winter, there are many diverse sports available, but how does one properly prepare to engage in them?
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Physical involvement in winter as a means to fortify the immune system
It is commonly accepted that proper exposure to cold conditions has a positive impact on human immunity. Cold conditions promote the activation of heat shock proteins (HSP heat shock proteins). Consequently, the body's cold tolerance increases. These proteins also exhibit cytoprotective (protective against cells) effects and are also responsible for decreasing inflammation within the body. To naturally boost one's immunity, it is also advised to supplement with vitamin D throughout the autumn-winter season. Unfortunately, a considerable proportion of society suffers from a deficiency in this regard. During the autumn-winter season, sunlight exposure is insufficient for the body to produce an adequate quantity of this compound, hence the necessity for supplementation.
Physical exertion in winter – which endeavor to choose
The selection of physical exertion in winter is certainly a personal matter. Above all, physical activity should be a delightful experience for everyone. Although it is known that all types of physical exertion are associated with fatigue, it must not be regarded as an unpleasant duty. Forced endeavors usually lead to a rapid decline in motivation and withdrawal from activity. There are many different forms of activity available in winter, so everyone can find something for themselves.
Ingest an appropriate quantity of liquids
Despite the appearance that we can lose less water in winter, we actually lose water in a similar way to when the temperatures are high. Water is expelled with sweat and through increased cold diuresis (urine excretion). Increased physical activity leads to greater water losses in the body - the greater the physical effort, the higher the water loss. Therefore, it is important to regularly consume fluids, especially during the winter season. An adequate amount of water is also essential for the proper functioning of the human body. People who are physically active in the air are more prone to dehydration. Why? Mainly because during physical exertion we feel less thirsty, so we reach for something to drink less often. In the winter season, a decrease in the consumption of fresh fruits and vegetables can also be observed, which also provide water to the body.
Which sports attire should be worn during winter training?
The selection of appropriate sports attire during winter training primarily depends on the type of physical activity. If you plan to go skiing/snowboarding, it is advisable to prepare for low temperatures by bringing warm clothing that also provides protection against falls. In every winter sport, comfortable and breathable footwear is essential. Gloves, hat, and scarf may also be necessary to ensure comfort and reduce the risk of frostbite. Enthusiasts of winter sports can also consider purchasing thermo-active clothing that retains heat and allows for free movement. During winter walks or runs, it is also beneficial to wear reflective clothing to increase visibility on roads without sidewalks.
Securing the skin is essential
Especially in the middle of winter, it is recommended to use ointments that prevent redness, the drying out of skin, its cracking, or swelling. Creams with a high fat content are the ideal solution. This will also allow for the rebuilding of the skin's lipid barrier and the formation of a protective layer on its surface.
Summary
Exposure to cold is an effective method of enhancing human resistance in a natural way. When choosing a winter activity, one should primarily follow their own preferences. Sport should be a pleasant part of the day, not a burden. In addition, it is necessary to remember to wear appropriate clothing and footwear suitable for the type of physical activity being performed. During the winter season, special attention must also be paid to the amount of fluids consumed, proper skin care, and vitamin D supplementation. Physical activity in the winter can have many positive health effects, but it must be primarily well planned.
Lena Bauer
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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