Cold-Weather Work Safety: What You Need To Know

For people who work outside — from sanitation workers and firefighters to emergency medical technicians — extreme cold isn't just uncomfortable; it's a serious occupational hazard. When the mercury drops, your body fights to keep its core warm, pulling blood from your hands and feet and putting extra strain on vital organs.

Without proper precautions, working in frigid conditions can lead to injuries ranging from mild discomfort to life-threatening conditions.

If your job demands time in the elements, understanding these risks is essential. This guide will help you spot the warning signs of overexposure and what to do to avoid serious injury.

Key Takeaways: Working In Cold Weather

• Know the warning signs. Cold-related injuries progress quickly—from skin reddening and shivering to numbness and loss of consciousness. Early recognition saves lives.
• Layer up strategically. Multiple layers of loose, dry clothing with wind-resistant outer layers are your first line of defense against extreme cold.
• Certain conditions increase risk. Heart disease, diabetes, respiratory issues and other health conditions make cold exposure even more dangerous.

What Happens to Your Body in Extreme Cold?

mode. To protect vital organs, your circulatory system restricts blood flow to your hands, feet, ears, and nose. While this helps maintain core warmth, it leaves your extremities vulnerable.

Cold exposure doesn’t only affect your body physically; it impacts your mind too. With impaired mental alertness, you might not realize the danger until it’s too late. That’s why knowing the warning signs is critical.

Watch for these symptoms as they can indicate escalating cold-related injuries:

• Early signs: Skin reddening and shivering
• Progression: Numbness, tingling, and aching in limbs; blue-colored skin
• Severe symptoms: Slow, shallow breathing, dilated pupils, cramping, blisters, and swelling
• Hypothermia indicators: Loss of shivering, confusion, fatigue
• Critical stage: Blue, purple, or gray feet (possible gangrene), loss of consciousness

Ignoring these signs can lead to frostbite, hypothermia, and even permanent tissue damage or death.

4 Cold Weather Injuries to Watch For

1. Chilblains

Chilblains occur when small blood vessels in the skin become inflamed due to cold exposure. Your skin may turn red, itch intensely, and swell. In severe cases, chilblains can lead to painful blisters and ulcers.

Warning signs: Red, itchy, swollen skin that may blister

2. Frostbite

Frostbite happens when skin and underlying tissues actually freeze, causing permanent damage. The fingers, toes, chin, cheeks, ears, and nose are the most vulnerable areas.

Warning signs: Numbness, aching, tingling, blisters and skin that appears blue, pale or waxy

3. Hypothermia

When your core body temperature drops below 95°F, you've entered hypothermia territory. This life-threatening condition starts with shivering but progresses to confusion, loss of coordination, slower breathing, dilated pupils, weak pulse, and inability to stand or walk. Paradoxically, shivering stops as hypothermia worsens.

Warning signs: Shivering that eventually stops, confusion, slow breathing, dilated pupils and inability to move properly

4. Trench Foot

Also known as immersion foot, this condition develops when feet remain cold and wet for prolonged periods. Your body constricts blood vessels in response, starving foot tissue of oxygen and nutrients—the result: tissue death.

Warning signs: Red, swollen, numb feet; leg cramps; bleeding under the skin; blisters; ulcers; and gangrene

7 Health Conditions That Increase Cold-Weather Risk

Not everyone should work in extremely cold weather. These conditions and factors make frigid temperatures especially dangerous:

1. Circulatory issues and heart disease

Cold weather forces blood vessels to constrict, making your heart work harder. This added strain is particularly dangerous for people with heart disease or hypertension, as constriction also increases blood pressure.

2. Respiratory problems (COPD, Asthma)

Cold air can constrict airways, reducing oxygen intake. If you already experience breathing issues due to COPD,  asthma or other respiratory conditions, the cold will only worsen your bodies response and ability to get oxygen.

3. Raynaud's phenomenon

Raynaud's phenomenon causes blood vessels to spasm in response to cold, blocking blood flow to your extremities. It affects about 20% of adults worldwide, and cold weather is a primary trigger.

4. Hypothyroidism

The thyroid gland helps regulate heat production. When it's underactive, your body struggles to maintain temperature, making you extremely sensitive to cold.

5. Advanced age

Older adults face multiple challenges, including a lower baseline body temperature due to reduced heat regulation, poorer circulation, and a thinner protective fat layer beneath the skin.

6. Diabetes

Diabetes often comes with complications like heart disease and neuropathy (nerve pain). Cold weather can strain the heart and exacerbate nerve pain, creating a double threat.

7. Alcohol consumption

Alcohol causes the skin's blood vessels to dilate, which reduces your ability to shiver, your body's natural mechanism for warming, and accelerates heat loss.

How to Protect Yourself: 4 Essential Strategies

1. Dress in layers for warmth and dryness

When temperatures drop to 39°F (4°C) or below, wear multiple layers of loose, dry clothing:

• Wind-resistant outer layer to block cold air
• Insulating middle layers to trap heat
• Moisture-wicking base layer to keep skin dry
• Essential accessories: insulated hat, mittens or insulated gloves, scarf or face mask, waterproof insulated footwear

Pro tip: Mittens are warmer than gloves because fingers generate collective heat.

2. Take regular warm-up breaks

Don't try to push through cold or wet weather. Schedule regular breaks in warm indoor spaces.

3. Eat and hydrate frequently

Cold weather causes you to burn extra energy to generate heat. Eat high-calorie snacks and drink plenty of fluids to keep your body fueled and functioning.

4. Work with others to monitor everyone’s status

Familiarize yourself with the symptoms of cold-weather injuries, and check yourself regularly. Even more importantly, implement a buddy system. As mentioned earlier, impaired judgment can be a side effect of over exposure to cold and may cause you to miss the symptoms you are exhibiting. A coworker may see what you miss.

Critical reminder: If you or a coworker shows symptoms, get to a warm place immediately, remove any wet clothing and seek medical attention right away.

Jobs Most At Risk

Workers in these professions face regular exposure to extreme cold:

• Snow removal crews
• Firefighters
• Emergency medical technicians
• Law enforcement officers
• Sanitation workers

If you work in one of these fields, make cold-weather safety protocols a non-negotiable part of your routine. Your health and your life depend on it.

What to Do If You’re Exposed to Extreme Cold

Extreme cold can be life-threatening if you’re not prepared. Whether you’re working outdoors, stranded during a winter storm, or caught in freezing conditions unexpectedly, knowing what to do can save your life.

1. Get to a warm location

Move indoors or to a sheltered area as quickly as possible. If that’s not an option:

• Find a windbreak (trees, rocks, or a vehicle)
• Use any available materials (blankets, coats, tarps) for insulation

2. Remove wet clothing

Wet clothes accelerate heat loss. Replace them with dry layers if possible. If dry clothing isn’t available, wring out wet garments and keep them close to your body for insulation.

3. Warm up gradually

Rapid warming can cause shock. Instead:

• Use blankets, sleeping bags, or body heat
• Warm the core first (chest, neck, head) before extremities
• Avoid direct heat like hot water or heating pads on frozen skin — this can cause burns

4. Stay hydrated and nourished

Drink warm, non-alcoholic fluids and eat high-energy snacks. Your body needs fuel to generate heat.

5. Seek medical help

If symptoms of frostbite or hypothermia are present, call emergency services immediately. These cold-related conditions and injuries can escalate quickly and require professional care.