What can I use to make my body hot? A Comprehensive Guide to Feeling Warm

September 23, 2025 •

4 min read

Your body has a remarkable ability to regulate its internal temperature, a process called thermoregulation. When this system is challenged by external factors, you may feel cold and ask, what can I use to make my body hot? Safely boosting your body's warmth can be achieved through simple dietary, physical, and environmental strategies.

Quick Summary

You can increase your body's warmth through various strategies, including performing light exercise to boost circulation, consuming hot liquids and warming spices, and dressing in layers. Lifestyle adjustments and dietary choices, such as eating protein-rich foods and fiber, can also enhance your natural heat production and improve overall thermoregulation.

Key Points

Quick Exercise: Performing light activities like jumping jacks or brisk walking can immediately boost circulation and generate body heat.
Consume Warming Foods and Drinks: Sipping on hot tea, eating spicy dishes, or adding ginger to your meals can help warm your body from the inside out.
Master the Art of Layering: Dressing in three effective layers—moisture-wicking base, insulating middle, and protective outer—is key to trapping and retaining body heat.
Focus on Dietary Health: A diet rich in iron, protein, and complex carbohydrates provides your body with the necessary fuel to produce heat and improve metabolism.
Utilize External Warmth: A hot bath, electric blanket, or even a warm water bottle can offer direct and localized heat to help you feel cozier.
Try Mindful Breathing: Certain meditation techniques and breathing exercises can be used to consciously influence and raise your core body temperature.

Understanding How Your Body Creates Heat

Your body's ability to stay warm is a complex process. Thermogenesis, the production of heat, is a key function of your metabolism. When you shiver, for example, your muscles contract and expand to generate warmth. Your body is always burning calories to create energy, and a significant portion of this energy is used to maintain your core temperature, which is why a change in diet or activity level can affect how warm you feel.

Quick Actions for Instant Warmth

For immediate relief from a chill, a few simple and effective actions can make a difference. These techniques are ideal for when you've just come in from the cold or are feeling a sudden drop in temperature.

Physical Movement: Get Your Blood Flowing

Jumping Jacks: A few minutes of this classic exercise will quickly increase your heart rate and get your blood circulating, warming you from the inside out.
Brisk Walking: If you're indoors, a short, brisk walk around the room or up and down the stairs can work wonders. Keep moving to prevent the cold from settling in.
Stretching: Gentle stretches and arm circles can warm up your muscles and improve circulation without overexertion.

Hot Food and Drinks: Warm Up from the Inside

Hot Tea or Soup: Sipping a warm beverage or enjoying a hot bowl of soup provides direct warmth and can be very comforting. Holding the warm mug or bowl also helps warm your hands.
Spicy Foods: The capsaicin found in chili peppers can trigger thermogenesis, causing your body to heat up and leading to a flushed, warm sensation.
Ginger: Known for its warming properties, ginger can be added to tea, stir-fries, or baked goods to give you a natural heat boost. This is particularly effective for improving blood circulation.

Long-Term Strategies for Sustainable Warmth

Building resilience to cold requires more than just quick fixes. By incorporating these long-term strategies, you can improve your body's natural ability to stay warm.

The Role of Nutrition and Diet

Your food choices can significantly impact your body's heat production. Focus on nutrient-dense options that fuel your metabolism efficiently.

Iron-Rich Foods: Iron deficiency (anemia) can lead to feeling cold. Foods like lean red meat, poultry, seafood, beans, and spinach can help maintain healthy iron levels.
Complex Carbohydrates and Fats: Your body uses more energy to digest these macronutrients, increasing the thermic effect of food. Consider incorporating whole grains, nuts, and healthy fats into your diet.
Protein: Like complex carbs, protein has a higher thermic effect than fats, meaning your body burns more calories to digest it, generating more heat in the process.

The Art of Layering: The Key to Insulation

Base Layer: Start with a moisture-wicking material like merino wool or a synthetic blend. This layer moves sweat away from your skin, preventing you from getting chilled.
Insulating Layer: Add a fleece jacket or wool sweater for insulation. This layer traps warm air close to your body.
Outer Shell: Finish with a windproof and waterproof jacket. This protects you from the elements, preventing your body heat from escaping.

Maximizing External Heat Sources

Sometimes you need a little extra help from your environment. These methods provide direct, comforting warmth.

The Power of Warm Water

Warm Bath or Shower: A hot bath or shower can quickly warm your entire body by increasing blood flow to the skin. Make sure to have a warm towel and clothes ready for when you get out.
Heating Pads and Hot Water Bottles: These provide targeted warmth to specific areas like your back, stomach, or feet. This is particularly useful for sedentary periods.

Mind-Body Connection and Breathing Techniques

Studies have shown that certain meditative breathing practices can influence internal body temperature. The Tibetan g-tummo technique, for instance, has been shown to raise core body temperature in both experienced meditators and beginners. By focusing on forceful breath and visualization, it's possible to tap into your body's internal heat-generating potential.

For more on the science behind such techniques, you can explore research from reputable sources like the PLoS One journal: https://pubmed.ncbi.nlm.nih.gov/24368940/.

How to Choose Your Warming Method: Instant vs. Long-Term

This comparison table can help you decide which approach best suits your needs, whether you need a quick fix or a lasting solution.


Method	Speed of Effect	Duration	Key Benefit
Quick Exercise	Immediate	Short-term	Rapidly increases circulation and body heat.
Hot Drinks	Immediate	Short-term	Provides instant comfort and warmth.
Spicy Foods	Short-term	Medium-term	Boosts metabolism and thermogenesis.
Layered Clothing	Short-term	Long-term	Provides consistent, passive insulation.
Warm Bath	Immediate	Short-term	Whole-body warming and relaxation.
Improved Diet	Long-term	Long-term	Enhances overall metabolic health and heat production.

Conclusion: A Holistic Approach to Feeling Warm

Feeling cold can be a temporary inconvenience or a sign of an underlying issue. By adopting a holistic approach, which includes immediate actions like exercise and warm beverages, alongside long-term strategies like a balanced diet and smart layering, you can effectively manage your body's temperature. While these tips can help you feel warm, it is crucial to consult a healthcare professional if you experience persistent coldness or other concerning symptoms, as this could indicate a medical condition that needs attention.

Frequently Asked Questions

Yes, certain foods can. Foods with a high thermic effect, such as high-protein meals or those containing spicy capsaicin, require more energy to digest, which causes your body to generate more heat.

Feeling cold persistently could indicate an underlying health issue like anemia or a thyroid condition. While it is often due to external factors, it's wise to consult a healthcare professional if it becomes a chronic concern.

For immediate warmth, try placing your hands under your armpits, wearing thick wool socks and slippers, or using reusable hand warmers. These areas are often the first to lose heat and benefit from concentrated warmth.

The fastest methods for a temporary warm-up include doing a quick burst of exercise like jumping jacks to increase circulation or taking a hot bath or shower to transfer heat directly to your body.

Consuming warm beverages provides immediate warming through heat transfer and can make you feel warmer. However, the overall effect on your core body temperature is minimal and short-lived, as the body works to maintain a stable internal temperature.

An effective layering system involves three parts: a moisture-wicking base layer to manage sweat, an insulating mid-layer (like fleece or wool) to trap heat, and a waterproof/windproof outer shell to protect against the elements.

Using safe, natural methods like exercise, diet, and warm baths is generally fine. However, attempting to artificially induce a fever or dangerously raise your body temperature is unsafe and should be avoided. Always prioritize safety and listen to your body.