As soon as temperatures drop, we all start worrying about the same thing: not getting sick, or at least not getting sick as often this year. The endless winter cycle of sick-better-sick-again can become exhausting, and avoiding the common cold and other viruses is a top priority during the cold-weather months.
But while there are real, evidence-backed ways to stay as healthy as possible—practicing good hand hygiene, staying up-to-date on all of your vaccinations, and getting plenty of sleep are a few must-dos, according to the Centers for Disease Control and Prevention—there’s also a lot of very suss advice circulating just as fast as those nasty viruses.
Below, we discuss a few winter health myths you’ve probably heard in passing but should take with a major grain of salt, plus some effective strategies to swerve the cold, flu, and other viruses this year.
6 winter health myths that aren’t actually true
Does cold weather actually make you sick? Can wearing something warm prevent you from catching a virus? We talked to four of our expert doctors to debunk common beliefs about what can (or can’t) cause illness during the wintertime.
Myth #1: Cold weather makes you sick
While you’re more likely to catch a virus in the winter, the temperature itself isn’t the culprit. “Germs make people sick, not cold weather,” says Heather Viola, D.O., an internal medicine physician at Mount Sinai Morningside & Mount Sinai West. You have to come into contact either with rhinovirus (aka the most common cause of the common cold) to catch a cold or an influenza virus to contract the flu, she explains. But being indoors more often during the winter also means you’re in closer proximity to other people. So if they’re sick, you’re more likely to catch their illness too. Lower humidity levels in the winter can also dry your nasal passages out, making it easier for viruses to enter your body, Dr. Viola adds.
What to do instead: Spending time with loved ones is important, but you can minimize your chances of catching a virus like the common cold by practicing good hygiene, avoiding people who are sick, and cleaning household surfaces often, per the Mayo Clinic. “It’s also important to wash your hands regularly, wear a mask if you feel unwell, and stay home if you feel bad,” says Jennifer L. Brull, M.D., a family physician in ​Fort Collins, Colorado,​ and president of the American Academy of Family Physicians (AAFP).
Myth #2: Going out with wet hair causes colds
Speaking of cold temps: You may have heard that going outside with wet hair on a cold day can up your risk of getting a virus. This isn’t exactly true, Dr. Brull explains, since viruses like the common cold are spread through bodily fluids such as sneezes or coughs. Your hair has absolutely nothing to do with the transmission process.
What to do instead: If, say, you have to run outside quickly to get the mail while your hair is still wet, you probably don’t need to worry about getting sick. But it’s still important to maintain a comfortable body temperature, and dry hair can help you stay warm. “While wet hair cannot directly cause a cold, it’s a good idea to keep in mind the importance of staying warm and dry when outside during the winter to reduce risks of hypothermia [a condition that occurs when your body temperature drops too low],” says Dr. Brull.
Myth #3: Wearing warm clothes will prevent illness
Warm clothing on its own won’t prevent you from catching a virus. “Cold weather—just like going outside with wet hair—doesn’t make you sick,” says Dr. Viola. But again, it can help prevent hypothermia, according to the CDC. “When our body temperature drops, we use stored energy to stay warm,” explains Dr. Brull, “but as that energy store runs low, we may become hypothermic.”
What to do instead: Staying warm, such as by wearing weather-appropriate clothing, can help reduce your chances of developing hypothermia. Warm clothing such as a scarf that covers your face and mouth can also do double duty, preventing you from losing too much heat while also reducing your chances of catching an airborne infection, says Neal Patel, D.O., a family medicine specialist with Providence St. Joseph Hospital in Orange County. It also doesn’t hurt to put on a pair of heated gloves when you’re outside on a snowy day or invest in a cozy throw blanket to slip under on a chilly night.
Myth #4: Taking Vitamin C supplements will help you prevent getting sick
There’s a lot of misinformation out there about vitamin C supplements and your immune system, our experts say. Vitamin C is an antioxidant, which does help support immunity, Dr. Brull explains, but taking supplements that contain it won’t necessarily prevent illness. Some evidence, however, suggests taking vitamin C might slightly shorten the duration of your cold.
What to do instead: It’s still smart to fill up on vitamin C-rich foods like oranges, red pepper, broccoli, and spinach. “While Vitamin C may not be the only thing standing between you and a day on the couch feeling sick and stuffy, making sure you’re getting enough of it through foods like berries and vegetables helps your immune system do its job,” Dr. Brull tells us.
Myth #5: Drinking warm liquids will help prevent colds
Sadly, a hot cup of tea or bowl of soup on a winter day also won’t reduce your chances of getting a virus. “Warm liquids don’t prevent illnesses,” says Dr. Viola. “They can help you feel warmer, but won’t reduce a person’s chance of getting a cold.”
What to do instead: Sip away—wam liquids still offer plenty of other benefits. Not only will they keep you hydrated, but they can be soothing on the throat, says Dr. Viola. The ingredients in those warm liquids can also support your overall health in other ways; for example, chicken soup can be a good source of protein, while tea may contain good-for-you antioxidants like lemon or ginger.
Myth #6: Exercising outside will make you sick
Again, you want to be careful not to let yourself become overly cold when outside during the winter to prevent hypothermia. But there’s no reason not to exercise in cold weather as long as you’re feeling comfortable. There are still plenty of options for working out when the temperature drops, whether that’s going for a run or walk, skiing, snowboarding, or ice skating.
What to do instead: There are countless reasons to keep up with your exercise routine during winter, and you actually don’t even necessarily need to stop working out if you have a mild cold, experts say. “Exercise will actually strengthen your immune system,” says Yoshua Quinones, M.D., a board-certified internist with Medical Offices of Manhattan. According to the Mayo Clinic, most people are fine to exercise if they have respiratory symptoms like a runny nose or sore throat, though you should let yourself rest if you have a fever or muscle soreness.
The bottom line
Unfortunately, you probably can’t completely avoid getting sick in the winter, and in fact, it would be a little unusual if you did. Most adults catch two to four colds a year, according to Johns Hopkins Medicine. Still, taking steps to prevent sickness never hurts. And while most of these winter health myths aren’t exactly bad (e.g., it’s probably not going to feel very nice to go outside with wet hair), if you’re going to the effort to avoid getting sick, you might as well focus on strategies that really make a difference. That means washing your hands often, getting plenty of sleep, eating healthy foods so your body is primed to fight germs, avoiding contact with others when they’re sick, and staying on top of your immunizations (that flu shot is a must!).
