When you have cold feet

Short answer: Cold feet happen because the body puts the core first when it needs to save heat. The feet are furthest from the heart and so get the least. The quickest route to warm feet is often an extra layer on the body and dry socks.

The body puts the core first

In the cold, blood moves towards the middle of the body and the feet get less. It is how the body protects the most important organs. That is why your feet can be cold even in thick socks. A soft base layer around the stomach and lower back helps keep the core warm. See bamboo underwear for men.

Moisture makes it much worse

A damp sock cools the foot all day. Moisture draws heat away from the skin much faster than dry air. Even a little sweat from a walk can leave your feet cold when you sit still afterwards. Choose socks that absorb moisture, and bring a spare pair if you will be out for long. See bamboo socks.

Warm the core to warm the feet

An extra layer on the body sends blood back to the feet. When the body no longer needs to save heat, it sends warm blood out to the arms and legs. That is why an extra sweater or soft trousers often work better than another pair of socks. See bamboo joggers for men for cold evenings.

Thicker socks are not always the answer

It is tempting to pull on a second pair, but if the shoe gets too tight it squeezes blood away from the foot. Then the foot gets colder, not warmer. Make sure your toes have room, and choose one good sock that sits smoothly over two layers that pinch.

The shoe plays a part

A thin sole lets cold from the ground travel straight into the foot. A shoe that keeps the wind out also helps. In winter an extra insole can add a little distance from the cold ground. Let shoes dry fully between wears so they do not hold moisture from the day before.

Movement helps

When you sit still, the body makes less heat and the feet cool down quickly. Stand up, take a few steps and wiggle your toes. A few minutes of movement gets blood flowing to the feet again. If you work at a desk, it is worth getting up once an hour.

Evenings and nights

Cold feet can make it hard to fall asleep. Dry socks in the evening and a soft set that keeps the body warm make it easier. Take the socks off once you are warm under the duvet so you do not start sweating. A warm foot bath before bed can feel nice too.

Wash socks the right way

Socks that have worn thin or lost their shape hold warmth less well. Wash them at a low temperature with a mild detergent and skip the fabric softener. Turn them inside out before washing and let them dry fully. That way they keep their shape and go on absorbing moisture.

Frequently asked questions

Why do the feet get cold first

Because the body puts the core first when it needs to save heat. The feet are furthest away and so get the least blood when it turns cold.

What helps fastest

An extra layer on the body rather than thicker socks. When the core is warm, the body sends blood to the feet by itself, and they warm up again sooner.

When should you talk to your doctor

If your feet stay cold and pale even in warm rooms. A doctor should assess that, so talk to your doctor if it happens often.