“Don’t run so much in the cold. You’re going to get sick.”

These are actual words my father said to me in the early 1960’s as I would leave home for my daily run. My father was of the belief that exercise, especially during cold weather, would have a significant detrimental effect on my well-being. Many years and thousands of miles later, I take solace in the fact that running in cold weather strengthened – not diminished – my ability to resist illness. Throughout the years I’ve been running and walking during inclement weather, I’ve heard my share of myths about exercise and its harmful effects on the body. It’s time to dispel some of these untruths.

Myth: It’s not wise to exercise when it’s cold outside.
Have you ever observed people at different times of the year exercising outdoors? Surely, you noticed that during the spring, summer and fall months in Ohio, the number of outdoor exercise enthusiasts appears to be more numerous than in the winter. Regular exercise is imperative for maintaining good health, but the colder months present a valid excuse for many to put their exercise protocols in hibernation. While certain weather conditions may present legitimate reasons to avoid the outdoors – icy roads or bitter temperatures with high winds – the fact remains that cold weather is too often used as an excuse to avoid working out. With the proliferation of garments that help the human body adapt to the myriad of weather conditions, protection from cold and wind is basically a non-issue. In some respects, exercising outdoors during the winter months is safer than during the summer; you can always shed some clothing during the winter should you feel too warm. Remember: If you start your winter workouts feeling warm and not slightly chilled, you’re overdressed.

Myth: Exposure to the winter sun is not harmful.
Many people who exercise during the winter believe the sun is not harmful because it’s perceived that its rays are weaker than in summer. As a result, they often do not take precautions to protect themselves from the sun. Exposure to the sun’s rays during any season can be harmful. The UVA and UVB rays of the sun can harm the skin as well as the eyes. This is especially disconcerting when there is snow on the ground. The sun’s rays can reflect off the snow so that the intensity of its rays is even more severe during the winter. Exposure to the sun’s rays is linked to the development of cataracts. For this reason, snow skiers wear sunglasses to protect their eyes, and so should you. Further, applying sunscreen to skin that is exposed to the sun is prudent.

Myth: You don’t need to drink water when you exercise during the cold weather. You sweat when you exercise during the winter months. Thus, you need to keep hydrated. Do not wait until you are thirsty, because by that time, you have already begun dehydrating. Hydration should begin hours before your workout, according to Dr. Steven Tanzer, a Columbus family practice physician. Consume fluids such as water or electrolyte drinks to keep your body working as efficiently as possible. Depending on the intensity of your workout, it’s a good idea to drink at least several ounces of water every 20 minutes during exercise.

Myth: If you perspire and some parts of your body, such as your hair, get wet while you are exposed to the winter elements, you will catch a cold.
Colds are caused by viruses, and viruses are transmitted from person-to-person. Even though viruses tend to be more active during the winter months, the outside temperature is not a factor in your ability to catch a cold.

Myth: Working out during cold weather can freeze your lungs.
There is no scientific evidence to show that working out in the cold will cause your lungs to freeze. By the time inhaled air gets to the surface of the lungs, where gases are exchanged in the body, the inhaled temperature is just about the same as the body temperature. However, you may feel uncomfortable inhaling cold air, or your throat may become dry and irritated. Wearing a face mask that covers the mouth and nose can alleviate this problem.

Bears hibernate during the winter months. Unfortunately, too many humans choose to follow the same pattern. Rather than trying to conserve your energy, be sure to expend it and engage in a regular exercise program. Your body will love you for it.

Dr. Philip Heit is Professor Emeritus of Physical Activity and Educational Services at The Ohio State University.