How to Protect Yourself from the Cold: Warm Clothing Alone Is Not Enough

Adrian Mercer

In cold weather, keeping the body warm is more than a matter of comfort. It is an important part of protecting your health. Prolonged exposure to cold, or staying in wet clothing, can cause the body to lose heat faster than it can produce it. When the body’s core temperature falls below 35°C, the condition is known as hypothermia. It can be life-threatening. Infants, older adults, people with chronic illnesses and those who work outdoors for long periods are particularly vulnerable.

How the body responds to cold

When exposed to cold, the body narrows blood vessels near the skin to conserve heat. This can reduce circulation to the fingers, toes, nose and ears. If heat loss continues, symptoms may include shivering, difficulty using the hands, fatigue and confusion. Severe hypothermia can cause slurred speech, extreme drowsiness and loss of consciousness. Wet clothes, sweat-soaked clothing and immersion in cold water can also cool the body quickly. Hypothermia can therefore occur even when temperatures are not extremely low.

Cold can place additional strain on people with chronic heart or respiratory conditions. Cold homes, inadequate heating and indoor air pollution can also increase health risks. Trying to warm a home by burning coal, wood, gas or other fuels in an enclosed space can create another serious danger.

Dress in layers

Several loose layers usually provide better protection than one heavy garment. A practical combination includes an inner layer that moves sweat away from the skin, an insulating middle layer and an outer layer that protects against wind and rain. Change wet clothes as soon as possible. Wet socks and shoes can leave the feet cold and increase the risk of skin injury.

A hat, gloves, warm socks and clothing that covers the ears help protect exposed areas. In cold, windy weather, a scarf or suitable face covering can be worn loosely over the nose and mouth. Tight shoes or gloves may restrict circulation. Check the forecast before going outside, limit time outdoors when conditions worsen and take breaks in a warm place when needed.

Keep the home warm and heat it safely

There is no single indoor temperature that suits everyone. However, keeping regularly used rooms, especially living rooms and bedrooms, at around 18°C or warmer can be helpful, particularly for older people, infants and those with chronic illnesses. Adequate clothing, dry surroundings and safe heating matter as much as the thermostat setting.

Never use a charcoal burner, generator, grill or outdoor gas appliance inside an enclosed room. These devices can produce carbon monoxide, a poisonous gas with no colour or smell. Exposure can cause headache, dizziness, nausea, weakness or confusion, and high levels can be fatal. If using a wood-burning or other fuel-powered heater, make sure it is properly vented and that the room has adequate airflow.

Eat regularly, drink fluids and keep moving

Regular meals and adequate fluids support the body’s normal functions. A warm soup or drink can provide temporary comfort, but it is not a substitute for treatment after serious cold exposure. Light movement and stretching can help people stay warm indoors, but strenuous activity in the cold may cause excessive sweating and leave clothing damp. Adjust activity to the conditions and change out of wet clothes promptly.

Alcohol is not a safe way to warm up. It can impair judgment and make it harder to recognise the danger of cold exposure. Do not rely on alcohol to keep warm.

Cold weather and respiratory infections

The common cold is an infection caused by viruses. Being outdoors in cold weather does not cause a cold without exposure to a virus. However, people often spend more time together indoors during cold weather, creating conditions in which respiratory viruses can spread. Good ventilation, handwashing, limiting close contact when ill and following public health advice on vaccination can help reduce the risk of infection.

Recognise warning signs

Persistent shivering, extreme tiredness, difficulty using the hands, slurred speech, confusion or unusual drowsiness may signal hypothermia. In infants, warning signs can include cold skin, unusual quietness or lethargy, and refusal to feed. Move the person to a warm, safe place, remove wet clothing and cover them with dry blankets. Seek urgent medical help if symptoms are severe. Do not give food or drink to someone who is unconscious or not fully alert. Avoid a hot bath, direct heat from a fire or heater, and vigorous rubbing of the arms and legs, as these can cause further harm.

Numbness, white or yellowish skin, or skin that feels unusually firm or waxy on the fingers, toes, ears or nose may be signs of frostbite. Do not rub the affected area or warm it directly over a fire or heater. If possible, warm it gently in warm, not hot, water and seek medical care.

Protecting yourself from cold depends on everyday habits and a safe environment. Keeping the body and clothing dry, dressing in layers, heating the home safely and checking on vulnerable relatives and neighbours can help prevent serious cold-related illness.