Is it better to be hot or cold when sick?

September 21, 2025 •

4 min read

While our immune system raises our body temperature to create a less hospitable environment for pathogens, finding the right balance of warmth is key to managing discomfort. Understanding whether it is better to be hot or cold when sick can be confusing, but the core principle is to prioritize comfort while supporting your body's natural healing processes.

Quick Summary

Prioritizing your comfort is the best approach, which involves staying warm if you have chills and cooling down if you feel overheated. While fevers help the body fight infection, bundling up too much can sometimes prevent heat from escaping, while extreme cold can cause shivering that actually raises your core temperature further. A comfortable, balanced approach is the most effective strategy for managing illness symptoms.

Key Points

Follow Your Comfort: When sick, prioritize your comfort by adjusting temperature based on whether you feel hot or cold.
Respect the Fever: Understand that a fever is your body's natural defense mechanism, not something to aggressively fight unless it becomes dangerously high.
Avoid Temperature Extremes: Do not use ice baths or excessively hot blankets, as these can shock your system and be counterproductive to recovery.
Use Lukewarm Methods: For cooling down, a lukewarm bath or cool compresses are safer and more effective than cold ones.
Stay Hydrated: Regardless of temperature, maintaining fluid intake is critical for proper immune function and preventing dehydration.
Regulate Your Environment: Use a humidifier for respiratory symptoms and maintain a comfortable room temperature to aid rest and recovery.
Use Heat for Aches and Congestion: For muscle aches and sinus pressure, targeted warmth or steam can provide therapeutic relief.

The Purpose of a Fever

When you get sick, your body's immune system launches a sophisticated defense. One of its most powerful tools is the fever. During an infection, the body releases signaling molecules called pyrogens, which act on the hypothalamus—the brain's internal thermostat—to reset it to a higher temperature. This elevated core temperature helps create an unfavorable environment for many viruses and bacteria, effectively slowing their replication. Additionally, some studies suggest that warmer temperatures can enhance the activity of certain immune cells and enzymes, boosting the body's ability to fight off invaders. Therefore, a moderate fever is not a malfunction but a sign that your body is actively working to heal itself.

Listening to Your Body: The Comfort-First Approach

So, is it better to be hot or cold when sick? The answer lies in your personal comfort level. When a fever first begins, it's common to experience chills as your body attempts to reach its new, higher temperature set point. During this phase, it is beneficial to stay warm and comfortable with a blanket. However, once your fever has peaked and you begin to feel flushed and sweaty, your body is attempting to cool itself back down. At this point, you should do the opposite and focus on cooling down to prevent overheating.

The Dangers of Going to Extremes

While the goal is to feel comfortable, extremes in either direction can be counterproductive. Bundling up excessively with multiple heavy blankets or turning the heat up too high can trap heat, interfering with your body's natural cooling mechanisms and potentially worsening a fever. Conversely, subjecting your body to very cold temperatures, such as taking a cold shower or using an ice pack, can induce shivering. Shivering is a muscle contraction that generates heat, which can inadvertently raise your core body temperature even more. A lukewarm bath or tepid sponging is a safer, more gentle alternative to promote cooling.

Managing Common Symptoms with Temperature

Different symptoms of illness can benefit from different temperature strategies.

Body Aches: When muscle aches accompany your sickness, localized heat can provide significant relief. A warm bath, a heating pad, or a hot water bottle can help soothe sore muscles. The warmth promotes blood flow and helps loosen tight, inflamed muscles.
Congestion: Steam from a hot shower or a bowl of hot water can work wonders for nasal and chest congestion. The warm, moist air helps to thin mucus, making it easier to breathe. Just be careful not to overheat if you have a fever.
Headaches: For fever-related headaches, a cool compress placed on the forehead or the back of the neck can be soothing. The cold can help constrict blood vessels and temporarily reduce inflammation.

The Importance of a Balanced Environment

Beyond personal comfort, regulating your environment is crucial for a smooth recovery. Keep the room at a comfortable, moderate temperature, typically between 60°F and 67°F, and use a humidifier to add moisture to dry air. Dry air can irritate your nose and throat, worsening symptoms like a cough or sore throat. A humidifier can provide relief and make it easier to sleep. Wearing lightweight clothing and using layers of blankets can also help you adjust to temperature fluctuations as your body cycles through chills and sweats. For more information on managing illness symptoms, visit the CDC's Guide to Cold and Flu.

Hot vs. Cold: A Comparison Table for When You're Sick


Condition	What to Do	Why it Helps	What to Avoid
Chills	Stay warm: Use blankets, dress in layers, and sip warm fluids.	Helps reduce the sensation of shivering as your body's thermostat is resetting.	Over-bundling, which can prevent heat from escaping later.
Fever (High)	Cool down gently: Use a lukewarm bath or a cool compress. Wear light clothing.	Helps to reduce your body's temperature without causing shivering, promoting comfort.	Cold showers or ice baths, which can cause dangerous shivering and increase core temperature.
Body Aches	Use heat: Apply a heating pad or take a warm bath.	Promotes circulation and relaxes muscles, alleviating discomfort.	Excessive heat, especially if your fever is already high.
Nasal Congestion	Use steam: Take a hot shower or inhale steam from a bowl of hot water.	Thins mucus and soothes irritated airways.	Exposing yourself to dry, cold air, which can worsen irritation.
Headaches	Use cold: Apply a cool, damp compress to the forehead or neck.	Constricts blood vessels, which can help reduce inflammation and pain.	Leaving the compress on for too long, which can cause skin irritation.

Conclusion

Navigating the thermal fluctuations of an illness can be challenging, but the general rule is to follow your comfort level while avoiding extremes. The best approach to finding whether it is better to be hot or cold when sick is a dynamic one. Stay warm when you have chills, and help your body cool down gently when you feel hot and sweaty. Supporting your body with plenty of fluids, rest, and a regulated environment is the most effective path to recovery. If your fever becomes dangerously high or you experience concerning symptoms, always consult a healthcare professional.

Frequently Asked Questions

No, attempting to 'sweat out' a fever by bundling up excessively is not recommended. This can prevent your body from releasing heat naturally, potentially raising your core temperature to dangerous levels. The goal is to regulate your temperature, not overheat.

Neither is ideal. A very cold shower can trigger shivering, which can increase your body temperature. A very hot shower can raise your core temperature further. The best approach is a lukewarm bath or shower to gently and safely cool your skin.

When your immune system resets your body's thermostat to a higher temperature, your muscles contract and you shiver to generate heat, helping to raise your body's temperature to the new, higher set point.

Use blankets, wear layers of lightweight clothing, and sip on warm fluids like broth or tea. This helps you feel comfortable and reduces shivering without overheating your body.

No, using air conditioning itself does not worsen a cold. In fact, keeping a room at a comfortable temperature is beneficial. However, dry air from any source can irritate the respiratory system, so using a humidifier can be helpful.

You should focus on cooling down once your fever has peaked and you begin to feel hot, sweaty, and uncomfortable. Use gentle methods like lukewarm baths or cool compresses, not extreme cold.

While most fevers resolve on their own, you should see a doctor if your fever lasts more than three days, reaches 103°F (39.4°C) or higher, or is accompanied by severe symptoms like a stiff neck, confusion, or severe headache.