Winter cheer competitions can be exciting, loud, and full of energy, but they can also be VERY cold!

Long wait times, drafty arenas, and early mornings make it tough to stay warm.

When athletes get chilled, muscles can tighten, focus can drop, and performances can suffer.

The good news is that a few smart habits can help athletes, coaches, and family & friends stay comfortable all day.

First, dress in layers.

Layers trap heat better than one heavy jacket.

Start with a fitted base layer, like thermal leggings and a long sleeve shirt, under warm-ups.

Add a hoodie, warmup jacket, or oversized sweatshirt on top.

Thick socks are a must, but wearing two thin pairs is often warmer than one bulky pair.

Slip-on boots or insulated shoes keep feet warmer than sneakers when not performing.

Next, keep muscles warm between routines.

Sitting still for long periods makes the body cold fast.

Light movement every 20 to 30 minutes helps.

Try walking laps around the venue, doing gentle stretches, or doing a quick jump and arm warm-up.

Resistance bands (as one example) are great for keeping shoulders and legs ready without taking up much space.

Blankets are not just for little kids.

Fleece or sherpa blankets can be lifesavers in cold arenas.

Some teams bring matching blankets to stay cozy together.

Hand warmers tucked into pockets, gloves, or shoes add extra heat.

Reusable rechargeable hand warmers are helpful and reduce waste (just remember to remove them before tumbling or stunting!).

Warm drinks and smart snacks also make a difference.

Hot chocolate, tea, or warm soup in a thermos can raise body temperature and boost your mood.

Avoid too much caffeine, which can lead to energy crashes.

Choose snacks with protein and healthy fats, like nuts, cheese sticks, or peanut butter crackers, to help the body create steady heat.

Hair and makeup time can make athletes cold, ESPECIALLY early in the morning.

Wear a zip-up hoodie or button-down shirt while getting ready so it can be removed without messing up hair.

Use a space heater in hotel rooms (if allowed) and keep blankets around your shoulders until it is time to change.

Don’t forget about mental warmth!

Staying positive and connected helps people feel better physically.

Huddle with teammates, share jokes, and listen to upbeat music.

A happy, relaxed athlete handles the cold better than a stressed one.

Finally, pack a Winter cheer survival bag.

Include extra socks, gloves, a hat, lip balm, lotion, hand warmers, snacks, a refillable water bottle, and a blanket.

Being prepared means less shivering and more confidence.

Cold air often seeps in from doors and ice rinks inside large arenas.

When at comp, try to choose seats away from entrances if possible.

Sitting on jackets or foam pads instead of bare bleachers helps block the chill.

Avoid placing bare feet on cold floors while changing shoes.

Keep uniforms covered as long as allowed and aim to time the final layer removal close to performance.

Slow, deep breathing can also help the body stay calm and steady.

Good sleep the night before matters too, because tired athletes feel cold faster and have a harder time staying loose.

Warm bodies perform better and stay safer during long, chilly comp days.

Plan ahead and pack!

When everyone stays warm, teams can focus on sharp motions, strong stunts, and having fun on the mat!