Hypothermia or frostbite: what is it, what to do in extreme cold, and how dangerous is hypothermia abroad?

What is hypothermia, and what are the symptoms?

• Hypothermia is caused by prolonged exposure to the cold. The risk of hypothermia isn't limited to high altitudes and cold climates. Even during a sudden downpour or a strong wind in a warm area, and you're wearing a thin T-shirt, you can become hypothermic.
• Hypothermia occurs when your body temperature drops below 35 degrees Celsius (95 degrees Fahrenheit).
• Swimming in cold water, even at the foot of a beautiful waterfall or on a sunny day, is another common cause of hypothermia while traveling. You cool down much faster in cold water than in cold air. In water colder than 20 degrees Celsius (68 degrees Fahrenheit), your body can't maintain a temperature of around 37 degrees Celsius (98 degrees Fahrenheit), even if you're actively swimming.
• People suffering from hypothermia feel extremely cold, are unable to suppress shivering, and have difficulty speaking and moving. As the condition worsens, the person becomes dazed and eventually falls into a coma.

What is frostbite, and what are the symptoms?

• Frostbite occurs when skin and blood vessels are damaged by freezing temperatures. This can have extremely serious consequences.
• The risk of frostbite while traveling is limited to areas where temperatures drop below zero. Besides winter sports and mountain climbing, you should also be aware of this when spending the night in some deserts.
• It begins with a tingling sensation, after which the body part becomes numb. If the tissue is actually damaged, it can even turn black and lead to tissue death.

How can you prevent hypothermia and frostbite abroad and while traveling?

• The most important thing you can do to prevent hypothermia and frostbite is to stay warm with dry clothing. Wear multiple layers of clothing, as heat is trapped by the air between your body and clothing. Ideally, wear windproof clothing as well.
• 70% of heat is lost through the head, so keep your head and neck warm and covered.
• Eat enough carbohydrates and sugars to maintain your energy levels so your body can generate heat.
• Be careful with alcohol and smoking. Both increase blood circulation, which in turn causes your skin to lose heat.
• If you suspect hypothermia or frostbite, seek dry, warm shelter as soon as possible and seek immediate medical attention.

How can you prevent hypothermia while swimming?

• Not everyone gets hypothermia at the same rate while swimming. Experienced swimmers can often stay in cold or cool water longer and are often better at recognizing the signs of hypothermia.
• In cold water, below 13 degrees Celsius, don't swim alone, but with an (experienced) buddy. Hypothermia can kick-in after just a few minutes.
• In water between 13 and 20 degrees Celsius, an inexperienced swimmer can often swim for 10 to 45 minutes without any problems.
• In water above 20 degrees Celsius, you can stay in the water for more than an hour, but even experienced swimmers can become hypothermic within two hours.
• Wear a wetsuit or even a drysuit when diving, snorkeling, and surfing. Above 20 degrees Celsius, a thin, short wetsuit is often sufficient. Below 13 degrees Celsius, you need a thicker wetsuit, including a swim cap, gloves, and shoes to stay in the water longer.
• Read more about the dangers of swimming, surfing, diving, and snorkeling.

What should you do if you have frostbite?

• If you experience symptoms such as white, hard, and numb fingers/toes/cheeks/nose, try to get to a safe place to prevent further frostbite. Thawing frozen body parts that then refreeze increases the risk of damage.
• Once you are safe, it's best to try to warm your entire body to get your circulation going again. Warm, sweet drinks are very effective at warming your body from the inside out.
• Do not use a heat source to thaw the frozen parts; a warm bath around 40 degrees Celsius is fine.
• Do not rub the damaged body parts, as you may worsen the damage.
• Seek medical attention as soon as possible.