How to Increase Body Temperature: 15 Ways

If you’re the person who’s always reaching for a sweater, asking “Is anyone else freezing?” while everyone else is fine, this guide is for you. While a little chill is normal, feeling cold all the time or noticing a low body temperature can be uncomfortableand in some situations, unsafe.

This article walks you through 15 safe, practical ways to increase body temperature, plus when to call your doctor instead of just piling on another hoodie. We’ll focus on gentle, realistic strategies you can use at home, not extreme “hacks” that could harm your health.

What’s a “Normal” Body Temperature, Anyway?

Many of us grew up hearing that normal body temperature is exactly 98.6°F (37°C). In reality, that number is more of an average than a rule. For healthy adults, a normal range is roughly 97°F to 99°F (36.1°C to 37.2°C), depending on the person, the time of day, the thermometer type, and even hormones and activity level.

Things like age, medications, thyroid function, and infections can all influence your temperature. A slightly low reading once in a while isn’t usually an emergency. But a temperature below 95°F (35°C) is considered hypothermia and needs urgent medical attentionespecially if it’s accompanied by confusion, slurred speech, intense shivering that stops, or drowsiness.

The tips below are meant for people who feel chilly or slightly cool, not for serious hypothermia or illness. If you suspect something more than “I’m just cold,” talk with a healthcare professional first.

15 Safe Ways to Increase Body Temperature

1. Get Moving (Even for a Few Minutes)

One of the fastest ways to increase body temperature is to move your body. When muscles contract, they generate heat, which helps raise your core temperature.

• Do 1–2 minutes of light jumping jacks or marching in place.
• Walk briskly around your home or office, or take the stairs.
• Try “desk cardio”: seated marching, ankle circles, or squeezing a resistance band.

You don’t need an intense workout; in fact, if you’re already quite cold, high-intensity exercise outdoors could backfire by making you sweat, which then chills you. Aim for light to moderate movement indoors until you feel warmer.

2. Dress in Layers the Smart Way

It’s not just about wearing more clothes; it’s about wearing the right layers.

• Base layer: Moisture-wicking material (like synthetic fabrics or merino wool) to pull sweat away from your skin.
• Middle layer: An insulating layer (fleece, wool sweater, or down vest) to trap warm air.
• Outer layer: A windproof or water-resistant jacket if you’re heading outside.

Don’t forget your extremities: warm socks, slippers, a hat, and gloves or fingerless mitts can make your whole body feel warmer because you lose a lot of heat from your head, hands, and feet.

3. Take a Warm (Not Scalding) Bath or Shower

A warm bath can quickly bring up your core temperature and make you feel much more comfortable. Ideally, the water should feel pleasantly warmnot painfully hot.

• Fill the tub so the water reaches at least your chest for best warming effect.
• If you prefer showers, let warm water run over your core (chest and back) for several minutes.
• Dry off completely afterward and put on dry, warm clothing to keep the heat you just gained.

A warm bath in the evening can also relax your muscles and may help you sleep better. Just avoid super-hot water, which can make you dizzy or irritate your skin.

4. Sip Warm, Non-Alcoholic Drinks

A mug of something warm can feel like a little internal space heater. Good options include:

• Herbal tea (ginger, peppermint, chamomile, or cinnamon blends)
• Regular tea or coffee (in moderation)
• Warm low-fat milk or plant-based milk
• Broth-based soups

Skip the alcohol when you’re cold. Alcohol may make you feel warm temporarily, but it actually causes blood vessels in your skin to widen, which can increase heat loss and lower your core temperature.

5. Eat Enough and Don’t Skip Meals

Your body needs fuel to generate heat. Skipping meals or eating very little can make you feel colder because your metabolism doesn’t have enough energy to work efficiently.

Try to eat regular, balanced meals that include:

• Protein (eggs, fish, lean meat, tofu, beans)
• Complex carbohydrates (oats, brown rice, quinoa, whole-wheat bread)
• Healthy fats (nuts, seeds, avocado, olive oil)

A warm bowl of oatmeal with nuts and cinnamon or a hearty lentil soup can provide both calories and comfortand may help you feel warmer from the inside out.

6. Add Thermogenic Foods to Your Plate

Thermogenic foods slightly boost your metabolism and heat production as your body digests them. They aren’t magic, but they can give you a gentle warming effect as part of a healthy diet.

Examples include:

• Chili peppers and hot sauce (capsaicin can increase energy expenditure).
• Ginger, which has been shown in some studies to enhance thermogenesis and make people feel warmer.
• Cinnamon, often included in metabolism-supporting spice lists.
• Green tea and coffee, which contain caffeine and plant compounds that can slightly boost calorie burning.

Try adding ginger to stir-fries, chili flakes to soups, or cinnamon to your morning coffee or oatmeal. If you have heartburn, ulcers, or certain medical conditions, go easy on the spicy foods and talk with your doctor if you’re unsure what’s safe for you.

7. Use External Heat on Your Core (Safely)

External heat sources can be very effective when used correctly. The key is to warm your core (chest, abdomen, upper back) rather than just your hands and feet.

• Place a warm (not hot) water bottle or heating pad over your chest, abdomen, or lower back.
• Use a microwaveable heat pack tucked into your lap or under a blanket.
• Wear a heated vest or blanket that has automatic shutoff and is used according to instructions.

Always wrap hot water bottles or heat packs in a towel or cloth to avoid burns, and don’t fall asleep with a heating pad set on high.

8. Stay Dry and Change Out of Damp Clothing

Moisture is the enemy of warmth. When your clothes are damp from rain, snow, or even sweat, heat loss speeds up dramatically as the moisture evaporates.

To stay warmer:

• Change out of wet clothes as soon as you can.
• Wear moisture-wicking layers closest to your skin if you’re exercising.
• Dry your hair instead of letting it stay wet in cool environments.

Even indoors, damp socks or a sweaty T-shirt can keep you uncomfortably chilly for hours if you don’t swap them out.

9. Make Your Environment Work for You

Sometimes the problem isn’t your body; it’s the room. A few small adjustments can make your space much cozier:

• Seal drafty windows with weatherstripping or draft stoppers.
• Use area rugs on cold floors to reduce heat loss through your feet.
• Run a space heater with built-in safety features, following all manufacturer instructions and local safety recommendations.
• Close doors to unused rooms so you’re heating a smaller space.

If you rent or can’t change the thermostat, focus on warming the area where you sit or sleep most oftenlike your home office or the side of the bed you use.

10. Practice Deep Breathing and Relaxation

Stress and anxiety can make you feel colder by causing blood vessels in your skin to constrict. Gentle deep breathing and relaxation techniques won’t turn you into a human furnace, but they can take the edge off the chill and improve comfort.

Try this exercise:

• Sit comfortably and place one hand on your belly.
• Inhale through your nose for a count of 4, letting your belly gently rise.
• Hold for a count of 2.
• Exhale slowly through your mouth for a count of 6–8.
• Repeat for 3–5 minutes while wrapped in a blanket or wearing warm layers.

Some people find that focusing on warmthimagining sunlight on their skin or a cozy fireplacehelps them tolerate cooler temperatures more easily.

11. Pre-Warm Your Bed

If sliding into icy sheets is your nightly struggle, pre-warming your bed can be a game changer:

• Place a hot water bottle (wrapped in a towel) at your feet 10–15 minutes before you get in.
• Use an electric blanket or mattress pad that has an automatic shutoff and follow all safety guidelines.
• Choose flannel sheets and a thicker comforter to trap more heat.

Turn off or lower electric blankets before falling asleep to reduce the risk of overheating or burns, especially for children, older adults, or people with reduced sensation.

12. Avoid Alcohol and Nicotine When You’re Cold

It’s tempting to think that a drink or a cigarette might “warm you up,” but the science disagrees.

• Alcohol dilates blood vessels near the skin, which can make you feel toasty at first while actually pulling heat away from your core.
• Nicotine can constrict blood vessels and interfere with circulation, which may worsen cold hands and feet.

If you’re chilled, stick to warm, non-alcoholic drinks and focus on layers, movement, and other safe warming strategies instead.

13. Build More Daily Movement and Muscle Over Time

If you’re always cold, you might benefit from slowly increasing your overall activity level and building a bit more muscle mass over weeks to months.

Muscle tissue is metabolically activeit burns more calories at rest than fat tissue. That doesn’t mean you need a bodybuilder’s physique, but regular strength training and walking can support a higher baseline metabolism, which may help you feel warmer over time.

Ideas to try:

• Two to three days a week of light strength training (body-weight exercises, resistance bands, or light dumbbells).
• Daily walks, even in short 10–15 minute chunks.
• Taking stairs instead of elevators when you can.

Always check with a healthcare provider before starting a new exercise routine if you have heart, lung, joint, or other chronic health conditions.

14. Adjust Your Sleep Setup

Your bedroom setup can make or break how warm you feel at night:

• Add an extra blanket or switch to a down or down-alternative comforter.
• Wear thermal pajamas or layer a long-sleeve shirt with soft leggings or sweatpants.
• Sleep in socks if your feet are always cold (many people sleep better this way).
• If possible, set your thermostat a little higher on extremely cold nightswithout overheating the room.

Better sleep itself can improve how your body regulates temperature and energy during the day, so a cozy bedroom is more than just a luxury.

15. Talk With a Healthcare Professional About Persistent Low Temperatures

If you frequently measure a low body temperatureespecially below 97°F (36.1°C)or feel uncomfortably cold most of the time, it’s smart to check in with a doctor or other qualified healthcare professional.

Low temperature or feeling cold all the time can sometimes be linked to conditions such as:

• Hypothyroidism (underactive thyroid): Can cause fatigue, weight gain, dry skin, constipation, and increased sensitivity to cold.
• Anemia: Low red blood cell count can reduce oxygen delivery and leave you feeling cold and tired.
• Circulation issues: Some people develop cold hands and feet due to blood vessel spasms or vascular disease.
• Hormonal or metabolic conditions: Certain endocrine disorders and chronic illnesses can affect temperature regulation.

Your provider may check your vital signs, ask about your symptoms, and order blood tests to look at thyroid function, blood counts, and other markers. The goal isn’t just to warm you up for the day, but to address any underlying health issues.

When Is Feeling Cold an Emergency?

Call emergency services or seek urgent medical care if someone has a low body temperature and:

• Is confused, disoriented, or unusually sleepy.
• Has slurred speech or clumsy movements.
• Stops shivering after shivering heavily.
• Has a temperature at or below 95°F (35°C).
• Has chest pain, trouble breathing, or loses consciousness.

In these situations, don’t rely on home remedies. Get professional help immediately.

Everyday Experiences: What Warming Up Really Looks Like

It’s one thing to read a list of tips and another to see how they play out in real life. Here are a few everyday scenarios that show how these warming strategies work together.

The Office Icebox

Imagine Jenna, who works in an office where the air conditioning seems permanently set to “Arctic.” She used to sit at her desk shivering, wrapping herself in a thin cardigan and clutching lukewarm coffee.

After a few too many days of chattering teeth, she made a plan:

• She now keeps a base layer tank under her blouse and rotates between a light fleece and a cardigan as a middle layer.
• There’s a pair of thick socks in her desk drawer that she slips on once she’s at her desk.
• Once every hour, she takes a 2-minute movement break, walking to the far end of the hallway and back or doing a few chair squats when no one’s looking.
• Instead of endless cold-brew coffee, she swaps in herbal tea and warm water with lemon.

None of these changes are dramatic on their own, but together they make her workday more comfortable. She’s still not thrilled with the office thermostat, but she no longer spends eight hours a day silently reenacting life in a walk-in freezer.

Chilly Evenings at Home

Then there’s Mark, who lives in an older house that always feels a couple of degrees colder than it looks on paper. Turning the heat way up would blow his budget, so he focuses on targeted warmth:

• He added a thick rug to his living room so his feet aren’t directly on cold hardwood floors.
• Before he settles in to watch TV, he does a quick 10-minute circuit of marching in place, a few push-ups against the wall, and some stretches.
• He keeps a microwaveable heat pack nearby. When he sits down, he tucks it against his lower back under a blanket.
• Dinner is often something warm and satisfying, like bean chili with a bit of chili powder and ginger for a gentle thermogenic boost.

By layering clothing, using spot-heating tools, and eating warm, filling meals, he stays comfortable without giving his energy bill a heart attack.

Cold Hands, Warm Strategy

Lisa notices her hands and feet are freezing even when the rest of her body feels okay. Instead of just ignoring it, she builds a simple routine:

• In the morning, she does 5 minutes of gentle hand and foot exercisesopening and closing her hands, ankle circles, and calf raises to boost circulation.
• She wears layered socks and keeps a soft pair of gloves in her bag during colder months.
• She checked in with her doctor, who ran a few tests and ruled out major circulation and thyroid problems, giving her peace of mind.

With a mix of movement, smart clothing choices, and medical reassurance, she feels more in control of her cold extremities instead of just putting up with them.

The Big Picture

What these stories have in common is that no one used an extreme or risky method to increase body temperature. There are no scalding hot baths, no “just drink whiskey” advice, and no pushing through obvious warning signs. Instead, they combine small, safe strategies:

• Gentle movement
• Thoughtful layering and better fabrics
• Warm, nourishing food and drinks
• Targeted external heat on the core
• Medical care when something feels off or doesn’t improve

That’s the sweet spot: helping your body stay warm and comfortable while respecting its limits and getting professional help when needed.

Conclusion

Feeling cold all the time can be frustrating, but you’re not powerless. By combining safe, science-informed strategiesfrom layering and movement to warm drinks, thermogenic foods, and targeted heatyou can gently increase body temperature and feel more comfortable in your daily life.

At the same time, your thermometer (and your symptoms) can sometimes reveal more than just “I’m chilly.” If you’re noticing persistent low temperatures, dramatic sensitivity to cold, or other symptoms like fatigue, weight changes, or hair and skin issues, it’s important to talk with a healthcare professional. The goal isn’t just to warm you up for tonight, but to keep your whole body healthier in the long run.

meta_title: How to Increase Body Temperature: 15 Safe Ways

meta_description: Feeling cold all the time? Discover 15 safe, science-informed ways to increase body temperature naturally and learn when to see a doctor.

sapo: Feeling like you’re always the coldest person in the room? This in-depth guide breaks down what “normal” body temperature really is, 15 safe and practical ways to increase body temperature naturallyfrom smarter layers and thermogenic foods to warm baths and movementand how to tell when constant chills might signal an underlying health issue. Learn how to stay cozy, protect your health, and use warming strategies that actually work instead of relying on risky myths.

keywords: how to increase body temperature, raise body temperature naturally, low body temperature, feeling cold all the time, thermogenic foods, ways to stay warm, safe warming methods