How to Stay Warm in Winter and Cool in Summer: 5 Practical Strategies for Each
Most of us treat seasonal comfort as something we control with a thermostat or an extra blanket. But your body has its own temperature-regulation system, and small, consistent choices in diet, movement, and clothing can help it work with the seasons instead of against them. Here are five practical ideas for staying warm through winter, and five for staying cool through summer.
Winter: Eat to Generate Heat
Digestion itself produces heat. Slow-cooked meals — the kind that take longer to break down — keep that internal furnace running for a longer stretch of time, which is exactly what you want when the temperature drops.
If you eat non-vegetarian food, winter is a good season to lean into it a little more. Fighting off cold and fighting off infections both draw on the same bodily resources, so a slightly higher protein intake supports your system when it's working harder. If you're vegetarian, the same principle applies through other protein-rich foods, and warming spices are a great addition too — ginger, in particular, gets called out as something worth adding regularly. It raises internal body heat in its own right.
Winter: Use Cold Exposure to Build Resilience
This one sounds counterintuitive, but it works. A body that never encounters cold has a harder time adapting to it. Cold showers — or contrast showers, alternating warm and cold water — train your body to handle lower temperatures more comfortably. Start your shower routine by finishing on cold rather than warm, so the body gets repeated, low-stakes practice at adjusting.
Fasting is also mentioned as a practice that can raise body temperature and metabolic engagement.
Winter: Keep Moving, Even in Small Bursts
Movement is one of the biggest levers here. When you're active, your body burns significantly more energy than when you're sitting or lying down — the difference between an upright, moving body and a seated one is substantial. That's exactly why winter makes people want to move less, while the season actually calls for more movement, not less.
Practical ways to build this in: park farther from your office so you're forced into a 15-20 minute walk each way. Set an hourly timer and do 50-100 jumping jacks (or a scaled-down version — 15-20 reps works too). If you work at a desk, consider a sit-stand setup so your body isn't locked into one position all day. Small shifts in posture and position keep circulation and body heat more stable, and you'll notice the cold bothers you less as a result.
Winter: Dress for Your Own Body, Not Comparison
This is the point people miss most often. Don't judge how many layers you need by watching your neighbor. Some people run warm and can get away with two or three light layers; others need more. There's no universal right number — it depends on how well your body is already managing its own temperature through diet and movement. Once you've built some of that internal regulation, you'll find you naturally need less external layering. Let your own comfort — not what looks "adequately bundled up" to someone else — decide your wardrobe.
Summer: Get Morning Sunlight (in Moderation)
Getting sunlight on your head, especially earlier in the day, matters more than people realize — your brain performs best at a slightly cooler temperature, so this isn't about seeking heat for its own sake. But too much sun brings its own risks, including sunburn, and UV radiation that penetrates the skin can keep your body warmer for hours afterward. The balance: get some sun, but if you run hot, keep it to roughly 30-60 minutes rather than staying out for hours. That's enough to get the benefits without overheating yourself for the rest of the day.
Summer: Eat Water-Rich, Cooling Foods
Load up on fruits and vegetables with high water content — cucumber is specifically called out as a good example. These foods have a cooling effect on the body, partly through their water and mineral content. A lighter, more vegetarian-leaning diet in summer, with less heavy or fried food (especially at night), helps keep your internal temperature from spiking. If you eat meat, this doesn't mean cutting it out entirely — just balancing it with more produce during the hot months, the same way winter called for leaning into protein.
Summer: Try Nose Breathing and Loose Clothing
A less obvious tip: nose breathing (as opposed to mouth breathing) is described as having a cooling effect on internal temperature, tied to how it affects the airway. It's worth practicing consciously if you're prone to overheating.
On clothing: loose, breathable fabric that allows air circulation is far more effective at keeping you cool than tight clothing, regardless of how much skin it covers. A loose, airy gown-style outfit will keep you cooler than a tight, fitted one — even one that covers less. Similarly, sandals or open footwear help regulate temperature better than closed shoes. The point isn't to sacrifice style — plenty of loose and breathable options look just as sharp — it's to recognize that airflow, not coverage, is what determines comfort.