How To Raise Your Body Temperature: 11 Steps

Whether you’re in a low-temperature environment or caring for someone with hypothermia, you need to know how to raise your temperature. Food and drink, exercise, and appropriate clothing can all help raise body temperature. If you are in a place where the temperature is dangerously low, staying warm is extremely important to avoid hypothermia. When you want to increase your body temperature in a warm environment, you should be careful that the temperature does not rise too high as this can cause heat exhaustion or heat stroke.

Handling serious cases

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Identify signs of hypothermia. When the body loses heat faster than it generates heat, you run the risk of experiencing hypothermia; When the body temperature drops below 35ºC, the body parts no longer function properly. Hypothermia can be dangerous to your health and life. You can lose fingers, toes, and extremities to the cold and suffer permanent disability. If you think you are falling into hypothermia, your condition is very dangerous and you need to raise your temperature as quickly as possible.

In the case of mild hypothermia, you will notice the following signs: shivering, hunger, nausea, shortness of breath, slight loss of consciousness and slow reactions, difficulty speaking, fatigue and pulse fast.

As hypothermia becomes more severe, you will notice mild symptoms getting worse. You can stop shaking; stuttering or speechlessness; feeling sluggish; making ill-advised decisions such as trying to remove warm clothing; feeling anxious for no reason; weak pulse and shallow breathing; gradual loss of consciousness; and eventually death if not treated (or properly warmed) in time.

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Leave the place with low temperature. If your body temperature drops rapidly, you need to get out of the cold. If you are outdoors, find a warm room or shelter.

Even avoiding the wind is effective. Hide behind a wall or something big if you can’t get inside.

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Take off wet clothing. Immediately take off wet clothes and put on dry clothes. You should wear layers of clothing that will keep you warm – don’t forget to keep your head and neck warm. Trim someone’s clothes if necessary so they fit the body.

Make sure you have warm and dry clothes to wear before taking off wet clothes.

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Rely on the warmth of others. If you can’t get inside, bring someone with a blanket or cloth large enough. This can be one of the most effective ways to quickly balance and raise your body temperature.

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Warm up the central part of the body first. The extremities – hands, feet, fingers, toes are the areas that get cold first, but the condition gets worse when the central part becomes cold. Warm up your upper body, abdomen and groin to stabilize body temperature and circulate blood. The warmth of the blood will spread to the blood vessels from the central part.

Place the extremities close to the center of the body. You will clamp your hands under your armpits or between your thighs. Sit with your knees up so you can keep the heat between your upper body and legs; Try to put your feet close to your body so you don’t get cold.

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Keep warm when it’s cold

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Wear multiple layers. Wearing layers of clothing helps to keep the body warm and increase body temperature. So, you just need to wear many layers to keep your body from getting cold. Wearing multiple layers to increase heat retention is also a very effective thing. For example, you can try wearing layers in the following way:

Cloud shirt



Thin coat

Thick coat

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Wear a hat, gloves, and scarf. Most of the body heat comes from the head, so wearing a hat or keeping the head warm can help keep this heat in. Likewise, gloves and scarves will help retain heat in the hands and chest, contributing to an increase in body temperature.

Gloves are popular in cold climates because they allow the warmth of each finger to warm the whole hand.

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Wrap extra blankets or other material instead of just wearing clothes. If you really need to raise your temperature because of the cold or some other reason, and you don’t have extra clothes, wrap an extra blanket or towel around yourself. If you don’t have a blanket or towel, you can improvise using other materials.

You can try wrapping multiple layers of other material like newspaper or a plastic bag.

If you’re in a wooded area, try looking for pine branches because conifers have the ability to retain heat when stacked.

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Eat something. The digestion of food often raises body temperature because the body’s metabolism takes place. For that reason, eating any food will raise your body temperature a little bit.

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Note, the body’s natural ability to keep warm when it’s cold also speeds up metabolism. As a result, you’ll burn more calories than you normally would – when you don’t need to stay warm.

Therefore, eating also ensures you have the energy needed for the body’s natural process of keeping warm.

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Eat hot foods and drink warm, sweet-tasting water. Hot foods and drinks will raise body temperature better than digestion, because the body absorbs heat from what you take in. Any dish that raises the body’s temperature, but hot drinks with a sweet taste are usually prepared more quickly. Besides, sugar will give the body extra calories to digest and raise the body’s temperature. Here are a few suitable options:

The coffee


Hot chocolate

Hot milk with or without honey

Hot bone/vegetable broth


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Don’t stop moving. Exercise helps to stabilize body temperature and partly eliminates the feeling of cold when the temperature drops. Take a walk or run; dancing with arms outstretched or performing vigorous stretching exercises; sprint or somersault. The important thing now is not to stop exercising for more than a few seconds. You will feel cold when you stop exercising.

Always be careful. If someone is experiencing severe hypothermia, sudden exercise can cause the heart to stop beating. Do not massage or rub them and do not shake them to make them feel warm.

Exercise only when the person needing help is not too cold and there is no risk of hypothermia.

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