Does cold weather make people sick? Separating myths from facts

This article is up to date as of August 8, 2025, and based on vaccine guidance provided by the U.S. Centers for Disease Control and Prevention (CDC). Individual states may adopt their own vaccine policies and recommendations based on local public health assessments and regulatory frameworks. For the most up-to-date information, consult a state or local health care provider.

People can bundle up, wear fuzzy socks and even sip some tea. But runny noses still somehow happen. Maybe Jack Frost is to blame or maybe it's something else altogether. Does cold weather really make people sick?

The answer, it turns out, has more to do with close contact than it does with chilly temperatures. This article helps to separate fact from fiction, explaining why people often feel under the weather during the winter months. 

In this article:

Can cold air make people sick?

There’s a myth that simply stepping outside in the cold can make someone sick. But it’s not the temperature itself that causes illness. Cold weather and drier air make it easier for rhinoviruses (which cause most common colds) to replicate in the nasal cavity.

Can people get sick from just being cold? Not exactly. It's the virus, not the cold temperature, that really gets people sick. Cold air can weaken the body’s immune system, making it easier for viruses to latch onto nasal cells and multiply.

Why do people get sick more often in the winter?

The holidays roll in. Temperatures drop, and suddenly everyone seems to have the sniffles. A coworker is out sick; a niece is sneezing through movie night. A group chat lights up with, “Sorry, can’t make it. Caught a cold.”

The real reason people tend to get sick more in the winter has to do with how viruses behave and how people adapt to the season.

Viruses live longer

The truth is people tend to get sick in the winter because some viruses behave differently in colder conditions. There are over 160 types of rhinoviruses, and these viruses are thought to spread more easily when temperatures drop.

This happens because many viruses, like the flu or common cold, have an outer lipid coating (kind of like a shell) that hardens in colder temperatures. The coating makes the virus more stable, helping it live longer outside the body and giving it more time to infect someone else.

Spending more time indoors

There’s a common belief that staying indoors helps prevent people from getting sick in cold weather. But while it can help people stay warm, it doesn’t always keep them healthy. Shared spaces with less ventilation make it easier for some viruses to spread.

Indoor heating systems also tend to lower humidity, drying out the air. That dryness gives viruses a better chance of traveling farther and faster. At the same time, it can irritate and dry out the lining inside the nose, making it harder for the body to trap and block viruses.

Some viruses even spread through contaminated surfaces. That applies to shared food bowls, doorknobs and countertops.

Fresh air and open space help lower the chance of viruses hanging around. Spending time outdoors, even in colder weather, is often beneficial. But it needs to be done safely. It is recommended that children and adolescents get at least 60 minutes of active play each day, even in the winter. With the right gear, like warm boots, gloves and hats, they can enjoy their time in the open air. However, they should head back inside when the wind chill drops below 15 degrees, as skin can freeze quickly at that point.

It's also important that older adults and people who are immunocompromised or have chronic health conditions take extra precautions in the colder weather. That's because they're especially vulnerable to sickness.

Dressing in lighter clothing

The phrase “bundle up or you’ll catch a cold” might sound familiar. But it’s a bit of a myth. It’s not about how many layers someone wears, it’s about choosing the right materials and making sure their skin stays protected from the cold.

When skin is exposed to colder air, the body loses heat, which causes blood vessels to tighten up. That impacts the immune system’s ability to fight off viruses. Moisture-wicking or insulated fabrics like fleece and polypropylene can help trap body heat and keep the skin dry. Outer layers that block wind and wet weather can prevent heat loss and protect the body. In some instances, it’s about smart layering, not piling everything on.

Some people may feel the cold more than others, too. People with certain conditions, like Raynaud's syndrome, may be more sensitive to colder temperatures. Thicker socks, warmer base layers and warmer gloves might be especially helpful for these groups.

5 ways to help avoid getting sick in the winter

The good news is there are ways to help reduce someone’s chances of getting sick such as:

• Washing hands often with soap and water. It’s recommended to wash hands for at least 20 seconds with soap and water. Handwashing is important after being in public places, before preparing food, and after coughing or sneezing. Good hand hygiene is a way to help prevent the spread of respiratory viruses.
• Getting enough sleep. It’s recommended that most adults get at least 7 hours of sleep each night. Adequate rest can help with overall health and supports the immune system.
• Keeping distance if people feel sick. Maintaining distance from others can help stop the spread of infectious diseases. This includes avoiding close contact with others who are exhibiting cold or flu symptoms.
• Prioritizing good nutrition. The immune system needs a healthy diet to support its function. Leafy greens, root vegetables, citrus fruits, foods rich in vitamin D, whole grains and hydrating beverages are all good options to consider.
• Staying up to date on vaccines. Getting vaccinated against the flu each year can help people protect themselves and others from severe illness. Some people may also be eligible for respiratory vaccines such as those that help prevent respiratory syncytial virus (RSV) and COVID-19. Talk to a health care provider or pharmacist for more information.

Key takeaways

Jack Frost might nip away someone’s nose, but viruses are what will eventually get them sick. They thrive in colder, drier air, and spread more easily indoors. That’s why staying warm, practicing good hygiene and supporting immune health are especially important during the colder months.