我在美國中部的內布拉斯州長大，從小就適應了寒冷的天氣，那里的氣溫通常會在一月份驟降至極寒，或許我可以教你一兩招御寒的妙招。

By James Healy

Braving the cold can be a dreadful prospect, especially in January. Though spring looms, this can be the bitterest month.
冒著嚴寒在戶外活動簡直是一種可怕的場景，尤其是一月。盡管春天即將來臨，但一月份可能是最難以忍受的月份。

By properly adapting, though, it's possible to enjoy, and not merely tolerate, the cold. This is especially important as more Chinese learn to appreciate winter sports in the run-up to the Beijing 2022 Winter Olympics.
你可以試著適應寒冷，而不只是忍耐，有可能還會享受寒冷。2022年北京冬奧會舉辦之前，越來越多的中國人開始學著重視冬季運動，享受寒冷變得尤為重要。

I became acclimated to frigid weather early in life. I grew up in Nebraska in America's heartland, where temperatures, particularly in January, usually dip well into the danger zone.
我從小就適應了寒冷的天氣。我在美國中部的內布拉斯州長大，那里的氣溫通常會在一月份驟降至極寒。

As children, my siblings and I would venture outdoors for long hours of play after notorious Nebraska blizzards left us waist-deep in snow. We would shovel the snow into huge mounds, pack it down, hollow it out and make snow houses big enough for seven kids. When Mom called us inside for supper, we wanted to stay outside longer in our own little world with cold white walls.
記得我小時候，內布拉斯州的大雪來襲時，積雪能漫過我們的腰部，我和兄弟姐妹們經常在外面玩上好幾個小時。我們會用鏟子把雪堆成巨大的山丘，把它壓緊壓實，再挖空，蓋一間能容納七個小孩兒的大雪屋。媽媽叫我們進屋吃晚飯時，我們還戀戀不舍地呆在這白雪為墻的、寒冷的小世界里。

At the age of 11, I delivered newspapers during a truly nasty winter, a torturous task that took a couple of hours each day. Thus acclimated, as an adult I once ran 5 kilometers at night when it was -50°C, went ice fishing when spit would instantly freeze, and rode my bike with snow tires when the mercury plunged to around -30°C, just to get my favorite cheeseburgers.
11歲那年的冬天，我做過送報紙的工作，那個冬季真的是太痛苦了，每天我都要花好幾個小時才能把報紙送完，這個任務異常艱巨。于是我就適應了寒冷，成年之后我曾冒著零下50度的嚴寒，夜跑過5公里，曾在滴水成冰之時在冰上釣魚，也曾在零下30度時騎著防滑自行車去買我最喜歡的芝士漢堡。

But I had a trick or two up my sleeves.
而我可以教你一兩招御寒的妙招。

First, a heavy coat isn't enough. What's beneath the coat is far more important. The key is to protect the body's core heat by dressing in layers. The lower the temperature, the more layers you'll need, especially when the wind is howling. In extreme cold, seven layers or more is not unusual.
首先，一件厚厚的外套遠遠不夠，外套里面的衣服更為重要。你需要多穿幾層來保持身體核心的熱量。溫度越低，要穿的衣服就越多，特別是風很大時。在極端寒冷的情況下，穿七層以上是很正常的。

The first layer — which you should tuck in to prevent wind penetration at your core — should have long sleeves and ideally consist of either neoprene (the wetsuit fabric that California surfers wear to insulate against the cold Pacific waters) or a material that wicks sweat away from the body. Then add layers as appropriate — preferably light but airtight fabrics used in modern athletic wear, so you don't hamper mobility.
對于第一層，是要做到防止軀干部位透風，長袖是最好的選擇，最好要由氯丁橡膠（加利福尼亞沖浪者穿的防寒服面料，用來隔離寒冷的太平洋海水）或者一種能快速帶走體表汗水的布料制成。然后根據情況添加適當的衣物，最好是現代運動裝中使用的輕質且密閉性好的面料，從而不會妨礙運動。

Layering protects against biting winds but also, once you venture somewhere indoors, allows you to peel off layers as needed to remain comfortable.
多層衣物可以抵擋刺骨的寒風，當你進入室內，就可以適當脫掉一些衣服，保持舒適的溫度。

Second, protect your extremities. Mittens are far warmer than gloves, since the fingers share their warmth (you can also form a fist inside your gloves to keep the fingers warm). Wear long underwear or two pairs of pants as well as several pairs of socks, which means you might need a pair of shoes or boots for winter that are a half-size larger than you normally wear. And be sure to cover the ears as well as the nose and mouth, when possible.
其次，保護好你的四肢。連指手套要比分指手套溫暖的多，因為手指之間可以傳遞熱量（你也可以在手套里把手攥緊，從而保持溫暖）。穿上秋褲或多穿兩條褲子和幾雙襪子，所以冬天的鞋子可能需要比你平時穿的鞋大半個碼。如有可能，一定要帶上口罩和耳罩，讓鼻子和嘴巴保暖。

Finally, wrap a woolen scarf around your neck before putting on your coat, which will seal in body warmth and keep the raw wind out.
最后，穿上外套之前，在脖子上圍一條羊毛圍巾，這樣可以使身體保持溫暖，抵御寒風。

Now you're ready to hit the ice or the slopes or, if you're really crazy, ride a bike to fetch your favorite cheeseburgers.
現在你已經可以去滑冰或滑雪了，有興致的話，還可以騎上自行車去買你最喜歡的芝士漢堡！

英文來源：“CHINA DAILY”微信公眾號
翻譯：郜黎帆（實習）
編審：丹妮 董靜
音頻編輯：唐曉敏

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Broadcaster

James Healy is from the United States and has been a copy editor at China Daily since 2014. He is an advanced student of Chen style tai chi and enjoys Chinese culture, food and carvings.