Many people don’t realize how much they exert themselves when they are not conditioned for it simply by walking through snow. Even those that are accustomed to being outdoors in winter can accidentally suffer hypothermia if certain precautions are not taken.

Hypothermia means the body temperature has fallen below 95 degrees Fahrenheit. It occurs when your body can’t produce enough energy to keep the internal body temperature warm enough. It can kill you. Heart failure causes most deaths in hypothermia. Symptoms include lack of coordination, mental confusion, slowed reactions, shivering and sleepiness.

Children, our elderly and those with heart disease are at higher risk. As we age we seem to become almost immune to feeling moderately cold conditions, we can suffer hypothermia without realizing the danger.

People with heart disease often suffer chest pain or discomfort when they’re in cold weather. Some studies suggest that harsh winter weather may increase a person’s risk of heart attack due to overexertion.

It’s not just cold temperatures, high winds, snow and dampness can also cause the body to lose warmth. Wind is especially dangerous, because it removes the layer of heated air from around your body. Similarly, dampness causes the body to lose heat faster than it would at the same temperature in drier conditions.

To keep warm, wear layers of clothing. This traps air between layers, forming a protective insulation. Also, cover your head. Heat is lost through your head, ears are especially prone to frostbite. Keep your hands and feet warm, too, as they  lose heat quickly.

Don’t drink alcoholic beverages before going outdoors or when outside. Alcohol gives an initial feeling of warmth, because blood vessels in the skin expand. Heat is then drawn away from the body’s vital organs.

To help make snow removal safer, here is a list of practical tips

• Give yourself a break. Take frequent breaks during shoveling so you don’t over stress your heart. Pay attention to how your body feels during those breaks.
• Learn the heart attack warning signs and listen to your body, but remember this: Even if you’re not sure it’s a heart attack, have it checked out. Minutes matter! Fast action can save lives — maybe your own. Don’t wait to call 911.
• Don’t drink alcoholic before or immediately after shoveling. Alcohol may increase a person’s sensation of warmth and may cause them to underestimate the extra strain their body is under in the cold.
• Consult your healthcare professional if you have a medical concern or question about exercising in cold weather —  especially if it is a substantial increase over your usual physical activity level.
• Be aware of the dangers of hypothermia. To prevent hypothermia, dress in layers of warm clothing, which traps air between the layers forming a protective insulation. Wear a hat because much of your body’s heat can be lost through your head.
• Learn CPR. Effective bystander CPR, provided immediately after sudden cardiac arrest, can double or triple a victim’s chance of survival. Hands-only CPR makes it easier than ever to save a life. If an adult suddenly collapses, call 911 and begin pushing hard and fast in the middle of the victim’s chest until help arrives.