Numb Fingers While Winter Hiking? You Might Have This Condition.

This article originally appeared on Backpacker

On occasion, my friend and I will send each other close-up pictures of our hands or fingertips. We're not showing off jewelry or a fresh coat of nail polish; we're comparing our numb, paper-white digits. We were roommates in college and bonded over trail running, with some routes requiring several knee-deep creek crossings in 40- to 50-degree weather. Regularly, we'd reach the end of the run not being able to feel anything in our fingers and toes. For us, this is common: We both have Raynaud's Syndrome.

To the uninitiated, Raynaud's Syndrome (also called Raynaud's Phenomenon) is a condition which causes arteries to constrict more than normal in cold temperatures, changings the skin's color and leaving it icy. It also makes the affected area feel numb, and when it warms up it can prickle like pins and needles. These symptoms can last anywhere from a few minutes to a few hours. According to UC Davis Health, up to 5 percent of the U.S. population has Raynaud’s, and 80 percent of those with the condition are women. People under 30 get it the most, with symptoms starting in the teenage years. There are no known causes, but about a quarter of those with Raynaud's have a family history of it.

Common Raynaud's hotspots -- or coldspots, really -- are extremities such as fingers and toes, but it can also affect ears, lips, and the tips of the nose. My left ring finger is the canary for me. If I start losing feeling there, I need to warm up soon, or else I'll start losing feeling in the rest of my hand. Raynaud's is certainly not a life-threatening condition, but it can make backpacking trips uncomfortable, especially in the winter. The lack of dexterity makes routine movements, like pulling a zipper and tying laces, hard to execute.

Often, recommendations for managing Raynaud's suggest limiting exposure to the cold. That's easier said than done when winter's approaching and you're starting to get antsy to explore the snowy trails. Here's what I do to manage hiking in winter weather and avoid staying on the sidelines until spring:

How Can I Prepare Before Hitting the Trail?

I can get Raynaud's "attacks," as they're called, just by sitting in an air-conditioned room, so it takes a lot of preparation to manage it when I'm on hour nine of a freezing, wet hike. There are just a few ways to turn what would be a miserable trip to a rewarding, pleasant time outdoors.

My backpack is stuffed with layers: Keeping my hands and toes dry and warm is my top priority. I prefer mittens to gloves because they keep my fingers huddled together and sharing body heat. In really cold weather, I might double up with wool glove liners and mittens at the same time. Think of layers that lock in heat without creating too much sweat, such as neck gaiters, shirts with thumb holes, wool socks, beanies, and more. Maintaining warmth in wrists and lower arms, where the veins are close to the skin, is key.

I have also been known to really take warmth seriously at night. I'll regularly boil water and pour it into a Nalgene to snuggle in my sleeping bag. Many times I've fallen asleep clutching several packets of Hot Hands at once. On the most dire occasions, I've turned to electronically heated mittens. For me and my circulation, packing heavier or single-use items like that is worth the weight.

How Can I Manage Raynaud's While Hiking?

Exercise and movement, such as hiking, is actually a great way to manage Raynaud's, but if you have a flare-up on the trail, there are ways to cope. Keep your breaks short so your body temperature doesn't drop too much. Idling for a snack break might lead to numb fingers. While standing still, tuck your digits into your armpits for a minute or two to maintain warmth, or windmill your arms around to maintain circulation and warmth. If the trail is particularly sloppy and wet that day, there's no shame in slipping oven bags over your socks to keep them dry. (Just keep your pace moderate to avoid turning your shoes into a sauna.)

Stress can also trigger a Raynaud's attack, so if you're in low temps and find yourself in a situation where your blood pressure is rising, try to stay calm. Stay moving to keep your blood pumping, but if that makes the situation worse, you can march in place or wiggle your fingers and toes.

While on the trail, keep fueling, so your body has the energy to keep you warm. It's helpful to have breakfast immediately, which can kickstart your metabolism and keep you warm throughout the day. When you're hiking in the cold, avoid alcohol, caffeine, and smoking, because all of those can constrict blood vessels.

Because I can anticipate the digit discomfort, I dread setting up or breaking camp in cold, damp, or snowy weather. Should I sacrifice my once-dry, warm gloves while working with damp gear or take them off and guarantee frozen hands, but dry gloves to put on after? Here, bringing backup glove liners can make a world of a difference. You can put them on to make or break camp, and then take them off to dry while you slip back on your regular gloves or mittens. Also, when packing up, I do as much as possible in the warmth of the tent before stepping out into the cold, damp morning conditions that trigger pale, numb fingers.

Does Altitude Affect Raynaud's?

In 2009, Dr. Andrew M. Luks held a survey to determine if high-altitude adventuring (above 8,000 feet) adversely affected people with Raynaud's syndrome. About 140 people participated, with the requirements that they usually spend 5 to 7 days per month at elevations above 8,000 feet engaging in different outdoor activities. Nearly 90 percent of those participants engaged in winter sports, and only 22 percent reported changing their routine due to the effects of Raynaud's. Fifteen percent of respondents reported frostbite after a high-altitude Raynaud's attack. What did Luks gather from this questionnaire? People with Raynaud's are free to participate in winter sports above 8,000 feet of elevation. That is, as long as they employ preventative strategies and monitor for frostbite symptoms.

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