Winter hiking can be an incredible experience—stunning landscapes, crisp air, and the quiet solitude of snow-covered trails. But the cold? That’s not so forgiving.
Icy winds and freezing temperatures can turn a simple hike into a dangerous situation if you’re not prepared. Knowing how to treat common winter hiking injuries could mean the difference between a minor inconvenience and a full-blown emergency.
Frostbite
Frostbite is what you get when your body decides that fingers, toes, ears, or even your nose are expendable. Extreme cold causes blood vessels to constrict, cutting circulation to extremities, which can lead to tissue damage.
First-degree frostbite may leave your skin red and irritated, while severe cases can result in blackened, dead tissue. Yeah, not fun.
How to Spot Frostbite
- Numbness or tingling in the affected area
- Skin that appears white, waxy, or even blue
- Stiffness or clumsiness due to frozen tissue
- In severe cases, blistering or blackened skin
First Aid for Frostbite
- Get out of the cold ASAP. If shelter isn’t nearby, at least try to block the wind.
- Rewarm the area using body heat or warm (not hot) water. Your armpits? Great natural hand warmers.
- Avoid direct heat. No rubbing, no heating pads, no fire—burned, damaged skin is a bad combination.
- Keep it dry. Wet clothing makes everything worse. Swap out anything damp.
- No popping blisters. That’s just an invitation for infection.
- Wrapping the affected area with a space blanket bulk can help retain body heat and prevent further frostbite damage.
If tissue turns black or you see deep blisters forming, you need professional medical help. That’s not a “walk it off” situation.
Additional Precautions
- Layering matters. Wool or synthetic materials insulate better than cotton.
- Keep moving. If you start feeling numbness, wiggle fingers and toes to get blood flowing.
- Monitor hiking buddies. Frostbite can sneak up on people who don’t realize how cold they are.
- Know the danger zones. Fingers, toes, ears, and nose are at the highest risk—cover them properly.
- Keep emergency hand warmers handy. They can buy you valuable time in extreme conditions.
Hypothermia
Your body runs on a pretty tight temperature schedule. When internal heat drops below 95°F (35°C), things start going sideways. Hypothermia creeps up on people, especially those who think they “feel fine” while shivering uncontrollably.
Symptoms of Hypothermia
- Intense shivering (which eventually stops—never a good sign)
- Confusion, slurred speech, or irrational behavior
- Loss of coordination (stumbling, fumbling hands)
- Slow breathing or pulse
- Drowsiness or exhaustion
- Apathy or lack of concern about the cold
How to Treat Hypothermia
- Move to shelter and insulate yourself from the cold ground.
- Remove wet clothing and replace with dry layers.
- Warm the core first. Skip the hands and feet; focus on the chest, neck, and head.
- Use warm (not hot) drinks. Avoid alcohol and caffeine. Sorry, no whiskey flask for warmth.
- Skin-to-skin contact. If someone is in bad shape, sharing body heat can help stabilize them.
- Wrap them up. Sleeping bags, insulated blankets, or even extra clothing can help retain heat.
Severe cases involve confusion, unconsciousness, or an extremely slow pulse. At that point, medical attention isn’t optional—it’s mandatory.
Cold Water Hypothermia
If someone falls into icy water, hypothermia sets in fast. Get them out immediately, strip off wet clothes, and wrap them in insulated materials like sleeping bags or emergency blankets.
If evacuation is delayed, apply warm water bottles to the armpits and groin area. Keep them horizontal to prevent sudden drops in blood pressure, which can be dangerous.
Snow Blindness
Snow acts like a giant mirror, bouncing UV rays straight into your eyes. The result? A painful condition called photokeratitis, essentially a sunburn on your eyeballs. Sounds delightful, doesn’t it?
Symptoms of Snow Blindness
- Burning or gritty sensation in the eyes
- Redness and swelling
- Light sensitivity
- Blurred vision
- Increased tear production
Treatment for Snow Blindness
- Get out of direct sunlight. Find shade or wear a blindfold.
- Apply cool compresses. Helps soothe inflammation.
- Avoid rubbing your eyes. You’ll only make it worse.
- Rest your eyes. Close them as much as possible until symptoms subside.
- Use artificial tears. They help keep your eyes lubricated and reduce discomfort.
Prevention is simple: wear sunglasses or, even better, glacier goggles. Trust me, trying to hike half-blind is not an adventure worth experiencing.
Other Cold-Weather Hazards
Avalanches
- Learn to recognize unstable snow conditions.
- Carry an avalanche beacon, probe, and shovel.
- Avoid traveling alone in avalanche-prone areas.
- Check avalanche forecasts before heading out.
Dehydration
- Cold reduces thirst signals, but you still need water.
- Insulated water bottles keep liquids from freezing.
- Avoid caffeine—it can increase fluid loss.
- Consume electrolyte-rich foods to maintain hydration.
Windburn
- Cover exposed skin with a scarf or face mask.
- Use skin-protecting balms in extreme conditions.
- Apply sunscreen—even in winter, UV rays are strong.
Preventative Measures
Instead of spending time treating injuries, wouldn’t it be smarter to avoid them altogether? Some easy precautions can save a world of trouble.
Layer Smart, Stay Dry
- Base layer: Moisture-wicking to keep sweat off your skin.
- Insulating layer: Fleece or down to trap heat.
- Outer layer: Waterproof and windproof to block the elements.
- Avoid cotton—it absorbs moisture and keeps you cold.
Keep Extremities Warm
- Thick socks, insulated boots, and glove liners
- Hand warmers for emergencies
- A good hat—because heat loss through the head is real
Fuel Your Body
- Snack frequently. Think high-energy foods: nuts, chocolate, jerky.
- Stay hydrated. Cold temps trick you into drinking less, but dehydration makes everything worse.
- Eat calorie-dense meals before and during your hike.
Know When to Turn Back
- If weather conditions worsen, don’t be stubborn.
- If someone in your group is struggling, reassess the plan.
- No summit, viewpoint, or Instagram-worthy shot is worth frostbite or hypothermia.
Final Thoughts
Winter hiking can be breathtakingly beautiful—or just plain brutal. Cold injuries happen fast, and once they set in, reversing the damage isn’t always easy. Knowing how to treat frostbite, hypothermia, and other cold-related injuries is essential.
Better yet? Prevent them in the first place. Nature doesn’t care how experienced you are. Dress smart, stay dry, and for the love of all things warm, don’t forget your gloves.