Many people who are quite fit and active when the weather is pleasant seem to have an inordinate number of problems when winter sets in. They suffer from colds, extremely painful sinus headaches, sore or catchy throats and coughs that just won’t get cured. So any plans to walk, jog or run as a part of their daily routines are given a forced burial while they wait in misery for winter to end. Of course, the question of enjoying winter sports such as skiing and snowboarding, or other activities like trekking and rafting, does not even arise.

This is a pity, because one of the best ways to enjoy winter from an adventure point of view is to make a trip to a place where there is plenty of snow and learn to ski or snowboard. The cold weather season is also the best time to enjoy Him­ala­yan whitewater because the water levels in the rivers drop as a result of less glacier melt. And some places such as Ladakh offer choices of treks like the walk on the frozen surface of the Zanskar river and the chance to learn to do ice-skating or play ice hockey in natural surroundings — on frozen ponds!

But everyone can enjoy these activities if they first build up a high level of resistance to cold by following simple rules of clothing and diet.

First comes the golden rule of preventing heat loss from the body. Thermals work to keep you warm by trapping air close to the skin. Since the air next to the skin has been warmed to body temperature, there is less loss of heat. When layering sweaters, it is wise to choose two of medium thickness rather than one very heavy sweater. The two sweaters will trap an insulating layer of warm air. Also, you can remove one or add it through the day, as the temperature rises or falls, or your own level of exertion varies.

It is crucial to wear a wind-stopper layer as the outermost layer. However, a plain windcheater will not do, nor will leather. Outer jackets must be of windproof, breathable fabric with plenty of insulating filling.

For very cold weather, wear base thermals followed by a mid-layer thermal top. Snug, not tight, fits are essential for warmth. Two closely-woven sweaters can be topped with a fleece jacket. Experiment to know whether you need a light fleece jacket or a heavy one. Top this off with a heavy, windproof outer jacket. The outer jacket adds an important insulating layer in all cold conditions, regardless of whether it is windy or not.

The same principle of layering to trap insulating sheets of warm air will keep your hands, feet and head warm as well. The inner layer should be soft and light wool to minimise itchiness, while the outer one should be heavy-duty. Generally, two layers will do for head and hands though some people need three layers of socks in very low temperatures.

It is equally important to warm the body from inside. Join the legion of Indian mountaineers who eat garlic to generate body heat!

Peel two cloves and chop it into bits, crush with the back of a spoon, sprinkle some salt and mustard oil to camouflage the odour and swallow along with rice, chapattis or anything else.