Make your ski outing a safe one

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By Thurston Hatcher
CNN.com Writer

ATLANTA, Georgia (CNN) -- It's your first day back at the lodge, there's a fresh layer of powdery snow outside, and you're eager to hit the slopes.

But hold on there, ski bum. Whether you're a first-timer or a mogul-riding ace, you want to take some precautions -- from the clothes you wear to how you handle yourself on the hills -- to make sure your ski adventure is a safe one.

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Thanks in part to improved ski gear and better grooming of snow, ski-related injuries have fallen considerably over the years, from about five to six people per thousand 25 years ago to about 2.5 per thousand now, according to the National Ski Areas Association.

But there's still plenty you can do to avoid become a ski statistic.

Let's start with the basics. If you are a newcomer, don't head downhill if you don't know what you're doing.

"The No. 1 advice for people interested in learning to ski or snowboard is to take a lesson," said Stacy Gardner, a spokeswoman for the association, a trade group representing 332 alpine resorts. "Just like anything else, you have to learn good habits."

Skiing, said Gardner, is like any other exercise: You should make sure your muscles are limber before making any serious exertions.

"You want to take a couple of warm-up runs," she said. "Before you go for the more difficult runs, you want to take a few easier runs to get your legs in shape."

Don't forget control, either.

"It's easy to get distracted or go too fast," Gardner said. "You want to make sure you always have a sense of speed or control -- really a physical and mental presence."

At the other end of the day, skiers need to make sure they're not too warmed up, either.

"Don't take that last run if you're feeling worn out. Leave it at that," Gardner said. "A lot of injuries happen because people become fatigued and lose that mental and physical presence."

Helmets increasingly have become more common at the ski resorts, though they aren't much protection against recklessness.

"People should consider wearing a helmet, but the key thing is not having false expectations of helmets," Gardner said. "Sometimes helmets can give false sense of security, and that's like the last thing we want."

Helmets provide the best protection at 12 mph or less, Gardner said.

"If you're going at a high rate of speed and catch an edge and you hit a tree, helmets are not necessarily going to prevent or reduce serious injury," she said.

Nor is safety just about avoiding broken bones and other injuries, Gardner said. It's easy to get overexposed or dehydrated after a long day on the slopes.

You might think of ski garb as more of a fashion statement than a safety factor, but think again. It pays to wear the right clothes on the slopes.

The National Ski Patrol recommends dressing in layers, including quick- drying, moisture-wicking underwear that keeps you warmer, a middle insulating layer such as fleece, and an outer shell layer.

And because a huge amount of body warmth exits through the head, make sure you wear a hat or a headband, plus gloves or mittens to protect the hands.

Sunburn is typically associated with hot, sunny days on the beach, but don't be fooled by a cloudy day in the snow-covered mountains: It can burn you as surely as a day lazing on the strand can broil you. Wear plenty of sunscreen.

Don't forget to drink water too, even though it may be easy to overlook after a day of skiing at high altitudes. Ski resorts often make water readily available near the slopes, and some skiers bring along shoulder-mounted water containers that allow them to sip while they ski.

In addition to watching out for your own safety, you have an obligation to look out for the welfare of others, too.

The ski areas association has a "responsibility code" that includes giving people ahead of you the right of way, avoiding obstruction of trails, learning how to use a lift properly before getting on one, and observing all posted signs and warnings.

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National Ski Areas Association
National Ski Patrol

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