Is Winter Weather Really Making You Sick? (The Surprising Answer)

You’re all bundled up in your favorite chair, sipping tea, when you notice that familiar scratchy feeling in your throat.

How is this possible?! You’ve been so careful, even wearing a scarf to cover your nose and mouth. You’ve been washing your hands religiously, and taken care to avoid sick friends and family.

Why is it that colds seem to strike hardest when the temperature drops?

If this sounds familiar, you’re not alone. Many of us have heard the old wives’ tale: cold weather causes colds!

But is that true?

The reality surrounding colds and cold weather is more nuanced. It’s not the chill in the air that gets you—it’s how the winter season impacts your body and surroundings.

Viruses like the common cold, flu, and even RSV thrive in cold, dry air. Studies show these viruses remain infectious longer and spread more easily in winter conditions.

Indoors, where the air is often drier and less ventilated, close contact with others creates the perfect environment for these viruses to jump from person to person.

Even your body is affected: dry mucous membranes in your nose and throat become more susceptible to virus attachment, while cold air can impair your respiratory tract’s immune response.

And don’t forget about sunlight. With less exposure to natural light, your vitamin D levels—and your immune defenses—may drop.

Here’s the good news: you don’t have to rely on Big Pharma to support your immune system. Small, natural changes to your routine can make a big difference in staying healthy:

• Hydrate Regularly: Dry air dehydrates your mucous membranes, making them more vulnerable. Drink plenty of water and herbal teas to keep them moist.
• Vitamin Boost: Focus on immune-boosting foods like leafy greens, citrus fruits, and vitamin D-rich options like salmon, eggs, and fortified dairy.
• Humidify Your Space: Combat dry indoor air with a humidifier, which helps maintain moisture in your nasal passages.
• Stay Active: Exercise boosts circulation and immune function. If icy sidewalks keep you indoors, try yoga or light stretching.
• Prioritize Sleep: Quality rest gives your immune system time to recharge. Aim for 7–9 hours per night.
• Natural Remedies: Consider elderberry syrup, echinacea, or garlic supplements, which have been traditionally used to support immune health.
• Warm Your Airway: Covering your nose and mouth with a scarf warms the air you breathe, which can reduce the risk of respiratory tract irritation.

If a cold does sneak through your defenses, natural remedies can help you bounce back faster. Steam inhalation can soothe nasal passages, while honey and ginger tea may calm a sore throat. Zinc lozenges and probiotics may also shorten the duration of symptoms.

This winter, instead of blaming the chill, arm yourself with these simple strategies. A few small changes can mean the difference between a sniffle-free season and a long stretch of tissues and tea.

To warm hands, a cozy scarf, and a strong immune system all winter-long,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Learn how to protect yourself from a respiratory virus, here.

Sources:

The Conversation. (2024, December 13). Does Cold Weather Cause Colds? Here’s Why You Really Get Sick in Winter. ScienceAlert. https://www.sciencealert.com/does-cold-weather-cause-colds-heres-why-you-really-get-sick-in-winter