The bitter cold may be less severe than in the past thanks to climate change, but winter is still winter. When you open the window in the morning, you can feel the chill in the crisp air. On the street, your breath turns to mist, and people pull their scarves tight and hunch their shoulders. That is how we feel the season.
The winter air awakens the body but also tests its balance. A person’s body temperature needs to stay around 36.5 °C in order for cell metabolism, enzyme reactions, nerves, and muscles to work properly. When that balance collapses, the body tires quickly and responses slow down.
The Risk of Cold‑Related Illnesses in Statistical Light
Cold‑related illnesses occur when the body is exposed to low temperatures for extended periods and core body temperature drops abnormally. Hypothermia, frostbite and “chilblains” (a cold‑injury of the skin) are representative. According to data from national disease‑control authorities, the average annual number of emergency‑room visits due to cold‑related illnesses in recent years is around 350, and about 10 of these cases result in death.
This is not a mere statistic. It includes an elderly person collapsing while sweeping the yard, a hiker losing finger sensation during a climb, a commuter feeling dizzy while waiting for a bus in the morning. Winter’s cold seeps deeper into those who are underprepared.
What Happens When Body Temperature Drops
The body’s core temperature is the baseline that sustains life. If that temperature falls by just 1 °C, metabolic rate drops by about 10 %, and the cellular energy production and oxygen delivery decline. Enzyme reactions slow, muscles weaken, and nerve transmission is delayed—overall body function deteriorates.
When exposed to cold, skin blood vessels constrict to limit heat loss, and blood is shunted toward the center. Shivering is the body’s effort to generate heat, but if energy supplies are exhausted it stops. If the core temperature falls below 35 °C (95 °F), consciousness may fade and heart rhythm may become irregular. 1
Signals Your Body Sends
The first stage of cold‑injury is hypothermia. If body temperature falls below 35 °C, the body loses the ability to generate heat and you may experience reduced focus and impaired judgment. In severe cases you may lose consciousness or your breathing may slow. 2
Next is frostbite. With exposure to very cold temperatures, skin and tissue freeze and blood flow is blocked. It commonly affects the fingers, toes, nose and ears. The skin may turn white and you lose sensation. Do not rub or apply hot heat directly to the area, as that can damage tissue. It’s safer to immerse it in warm (not hot) water and gradually raise the temperature. 3
Then there is chilblains (or “pernio”). Although the tissue hasn’t frozen, repeated exposure to cold damages blood vessels, leading to swelling and itching. While milder than frostbite, if neglected it can lead to chronic inflammation.
Principles to Protect the Body from Cold
The key to protecting yourself from the cold is preventing heat loss. Wearing several thin layers traps air between them, which serves as insulation and can reduce heat loss by about 30%. Protect the neck, wrists and ankles—blood vessels lie closer to the skin there. Since up to about 10% of body heat is lost through the head, a hat makes a big difference. 4
Another critical point is wet clothing. Water conducts heat away from the body about 25 times faster than air. If you are wearing wet clothes and face cold wind, your body temperature can drop within minutes. If you got wet from rain, snow or sweat, changing even the underwear is safest. The priority is dryness, even more than thickness. 5
Everyday Prevention in Daily Life
For indoor settings, aim for a room temperature around 20–24 °C. Overheating indoor rooms can cause a large temperature difference when you step outside, which may spike blood pressure. Humidity should stay at 40–60%—dry air weakens the respiratory mucosa and raises infection risk. 6
While active, drink about 100 mL of water every hour. Even in winter, you lose moisture through breath and sweat. Dehydration thickens your blood and slows circulation. Alcohol and caffeine may give a fleeting “warm” feeling, but they dilate blood vessels and ultimately lower core body temperature. Instead, have a warm (non‑alcoholic) drink and rest sufficiently. 7
Emergency Response to Remember
If hypothermia is suspected: move the person into a warm room, remove wet clothes, wrap them in blankets. Avoid applying direct high heat (like a hot water bottle or heating lamp) because this can cause burns or trigger irregular heart rhythms. Warm the body’s core (chest, neck, groin) gradually. If the person is unconscious, do not force a warm drink—they may choke. 8
For frostbite: do not rub the affected area. Instead, immerse it in water at 37–40 °C for about 20 minutes. If there is intense pain or blisters, seek immediate medical care. For chilblains: if swelling or itching is severe, do not scratch; instead apply a soothing ointment and protect the skin. With correct initial response, most cold‑related illnesses can recover without lingering after‑effects.
A Healthy Winter Without Cold‑Injury
Winter comes for everyone, but how it affects you depends on your preparation. Keeping your body temperature steady is not about complex skills—it’s about everyday habits: dress warm, stay hydrated, rest enough. With just a bit of care and preparation, most cold‑related illnesses can be avoided. A little vigilance and readiness are the surest way to a healthy winter.
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