Winter Health Myths Debunked What Really Keeps You Healthy

As winter sets in, so do the age-old myths about how to stay healthy during the colder months. From wearing extra layers to prevent illness to chugging vitamin C supplements, you’ve likely heard a mix of advice about how to dodge the dreaded cold and flu season. But how much of it is actually true?

We asked doctors to set the record straight on six common winter health myths and what you should focus on instead to stay healthy.

Myth 1: Cold Weather Makes You Sick

The Truth: It’s not the cold itself that makes you sick; it’s the germs.

“Germs make people sick, not cold weather,” says Heather Viola, D.O., an internal medicine physician. Spending more time indoors during winter brings you into closer contact with others, increasing your exposure to viruses. Lower humidity can also dry out your nasal passages, making it easier for germs to enter your body.

What to Do Instead:

• Practice good hygiene, including frequent handwashing.

• Clean high-touch surfaces regularly.

• Stay home if you’re feeling unwell to avoid spreading germs.

Myth 2: Going Out with Wet Hair Causes Colds

The Truth: Your hair has nothing to do with virus transmission.

While you might feel chilly stepping outside with damp hair, viruses spread through bodily fluids like sneezes and coughs not through wet locks.

What to Do Instead:

To stay comfortable and avoid hypothermia, dry your hair before going outside, especially in freezing temperatures.

Myth 3: Wearing Warm Clothes Prevents Illness

The Truth: Bundling up doesn’t stop viruses, but it does help regulate body temperature.

Wearing warm layers is crucial to prevent hypothermia, which occurs when your body loses heat faster than it can produce it. However, staying warm alone won’t protect you from catching a virus.

What to Do Instead:

Dress appropriately for the weather, and consider using scarves or masks to cover your face. This can help reduce heat loss and limit exposure to airborne germs.

Myth 4: Vitamin C Supplements Prevent Colds

The Truth: Vitamin C supports immunity but won’t necessarily stop you from getting sick.

“Vitamin C is an antioxidant that helps support your immune system,” says Jennifer L. Brull, M.D., a family physician. While taking vitamin C supplements might slightly shorten the duration of a cold, there’s no strong evidence that they prevent illness altogether.

What to Do Instead:

Incorporate vitamin C-rich foods like oranges, broccoli, and spinach into your diet to support overall health.

Myth 5: Warm Liquids Prevent Colds

The Truth: Warm drinks don’t prevent illness, but they can offer comfort.

“Warm liquids like tea or soup won’t stop you from catching a cold,” says Dr. Viola. However, they can soothe your throat, keep you hydrated, and provide other health benefits, like antioxidants from tea or protein from chicken soup.

What to Do Instead:

Enjoy warm beverages for hydration and comfort, but focus on proven prevention methods like washing your hands and avoiding close contact with sick individuals.

Myth 6: Exercising Outside in the Cold Will Make You Sick

The Truth: Cold-weather exercise won’t make you sick as long as you dress appropriately.

“Exercise strengthens your immune system,” says Yoshua Quinones, M.D., a board-certified internist. Outdoor activities like walking, running, or skiing are safe in the cold, provided you don’t let yourself become too cold or fatigued.

What to Do Instead

Layer up and pay attention to how your body feels. If you’re mildly ill with symptoms like a runny nose, light exercise may even help boost your mood.

The Bottom Line

While winter health myths often come from good intentions, it’s important to focus on evidence-based strategies to protect yourself.

• Wash your hands frequently.

• Get plenty of rest.

• Eat a balanced diet rich in fruits and vegetables.

• Stay up to date on vaccinations, including your flu shot.

Though you may not avoid every bug this winter, these practices can significantly reduce your risk and keep you healthier all season long.

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