Parts of the United States are bracing for record-low temperatures this week. A buildup of Arctic air in northern Canada is projected to sweep into the central U.S. by late week and through the weekend, causing temperatures to drop sharply from the East Coast down to Texas.
As of January 22, 43 U.S. states are under weather advisories, watches, or warnings, according to . The National Weather Service issues an extreme cold watch when dangerous cold temperatures or wind chills are possible but not certain, typically when temperatures are forecast to stay below 32°F for an extended period. An extreme cold warning is declared when dangerous cold conditions or wind chill values are either expected or already occurring, while an advisory is for dangerously cold conditions that don’t meet warning thresholds.
Extreme cold can be hazardous—and life-threatening. Prolonged exposure to the outdoors puts skin at risk of frostbite, while inadequate winter clothing may lead to hypothermia, shock, or even cardiorespiratory failure in immunocompromised individuals. However, there are steps to safeguard against extreme cold.
When indoors, prioritize safe heating methods. Asefeh Faraz Covelli, an associate professor in the family nurse practitioner program at The George Washington University School of Nursing, notes that during cold snaps, many injuries stem from unsafe heating practices. Avoid using ovens or camp stoves to warm your home, and adhere to space heater guidelines: plug them directly into wall outlets (not extension cords) and keep them off carpeted areas. Generators are also frequent causes of house fires, Faraz Covelli adds. “That’s another major issue we encounter when temperatures drop—so make sure generators are used outdoors and away from windows.”
Proper attire is crucial when going outside. “Layering with loose-fitting clothing is ideal for retaining heat and staying dry,” Faraz Covelli advises. A hooded jacket or hat helps prevent heat loss through the head, and switching from gloves to mittens can keep fingers warmer.
Avoiding sweat and wet clothing is key to staying warm. “Sweat is a liquid, and when it soaks into your clothes, it reduces their insulating ability,” explains Gordon Giesbrecht, professor emeritus at the University of Manitoba, whose research focused on human adaptation to extreme environments. This is why layering helps regulate body temperature, he points out. “If you start to feel too warm, you can unzip your jacket.”
If possible, limit outdoor time to midday, when temperatures are typically highest. Watch for signs of hypothermia or frostbite. Hypothermia sets in when core body temperature falls below 95.0°F. “A few minutes of shivering is normal, but if it lasts 10 to 15 minutes, that’s a red flag—your body may be losing the fight to maintain core temperature,” Giesbrecht says. Frostbite, meanwhile, first manifests as numbness. “You feel numb because your nerves and sensory receptors are too cold to function properly,” he adds.
If these symptoms arise, the remedy is consistent: generate more heat by moving your body and seek a warmer environment.
Experts note that ice-related falls are more common than hypothermia or frostbite. Walk slowly outdoors, take small steps on icy surfaces, and keep hands out of pockets to help steady yourself if you slip.
Giesbrecht emphasizes that the simplest way to stay safe is to avoid the cold altogether if possible. “The best strategy? Stay indoors that day,” he says.
