Cold Weather Doesn't Make You Sick—But What Actually Does? Experts Debunk Winter Illness Myths

Cold weather doesn't directly cause colds or flu—but the behaviors and environmental changes that come with winter absolutely do. While generations of advice have warned us to bundle up or we'll catch a cold, the science tells a different story. The real culprits behind winter illness surges are spending more time indoors with others, dry air that damages your respiratory defenses, and lifestyle factors we can actually control. Understanding what truly protects you from getting sick is far more useful than following myths that have persisted for decades.

Why Do We Get Sick More Often in Winter If Cold Weather Isn't the Cause?

The confusion makes sense: winter is when colds and flu peak. But the cold itself isn't the villain. Instead, colder seasons create the perfect conditions for viruses to spread. When temperatures drop, people spend significantly more time indoors in close proximity to one another. That crowding means sharing more germs with family members, coworkers, and others in enclosed spaces. Additionally, cold weather dries out the mucous membranes in your nose and throat—the protective barriers that normally help prevent viruses from entering your body. This combination of increased indoor contact and compromised respiratory defenses is what actually drives winter illness surges.

What Popular Cold Remedies Actually Work—and Which Are Just Comfort?

Several widely believed remedies have been studied extensively, and the results might surprise you. Vitamin C, for instance, has been researched for decades. While it's genuinely essential for immune health, taking high doses has not consistently been shown to cure the common cold. Some research does suggest that taking normal doses of Vitamin C daily can slightly shorten cold symptoms and reduce the chance of catching a cold in certain people, but once you're already sick, it won't cure the infection.

The old saying "feed a cold, starve a fever" is another myth worth dismissing. The logic behind it—that digesting food releases heat—doesn't hold up scientifically. The truth is simpler: when you're sick, you may not feel like eating much anyway. The best approach is to drink plenty of water and do what you can to maintain your strength, regardless of whether you have a cold or fever.

Chicken soup occupies a special place in cold-care folklore. While it won't actually cure a viral infection, chicken soup does have genuine benefits as a comfort food. The steam, salt and electrolytes, protein, and antioxidants in chicken broth can help ease your cold symptoms and make you feel better. So enjoy it if it appeals to you—just don't expect it to be a cure.

What Actually Prevents Colds and Flu? The Evidence-Based Approach

Rather than relying on myths, medical experts recommend a straightforward set of evidence-based strategies. "Get your flu shot," explains Marque-Ann Mattle, PA-C, a provider at UR Medicine Virtual Urgent Care. Beyond vaccination, the most effective prevention methods are practical habits you can implement immediately.

• Flu Vaccination: Getting your annual flu shot is the single most effective way to prevent influenza infection and reduce severity if you do get sick.
• Hand Hygiene: Washing your hands frequently throughout the day removes viruses before they can enter your body through your nose, eyes, or mouth.
• Stay Home When Sick: Keeping yourself isolated when you have cold or flu symptoms prevents spreading viruses to vulnerable people around you.
• Adequate Sleep: Getting enough rest supports your immune system's ability to fight off infections and recover more quickly.
• Balanced Diet: Eating nutritious foods provides your body with the nutrients it needs to maintain strong immune defenses.
• Stress Management: Chronic stress weakens immune function, so managing stress through exercise, meditation, or other methods helps protect you.
• Surface Cleaning: Regularly cleaning frequently touched surfaces reduces the number of viruses available to spread to your hands and face.

These strategies work together to create multiple layers of protection. The flu shot is particularly important because it's the most direct intervention—it trains your immune system to recognize and fight the specific flu viruses expected to circulate that season. The other measures reduce your exposure to viruses and keep your immune system in the best possible condition to fight off any infections you do encounter.

The bottom line is that winter illness isn't inevitable. By focusing on what actually works—vaccination, hygiene, rest, nutrition, and stress management—you can significantly reduce your chances of catching a cold or flu this season, regardless of how cold it gets outside.