Indoor Hypothermia: Why 68°F Is the Number to Remember

Here is a number worth a second look: 68°F. That’s the lowest the National Institute on Aging (NIA) suggests setting your heat during cold weather.

The reason may surprise you. According to NIA, even a mildly cool home, with temperatures from 60 to 65°F, can lead to hypothermia for people our age. And the CDC lists people our age without enough food, clothing, or heat among those most at risk.

Cold remains a serious health risk. A 2024 research letter in the journal JAMA found that cold-related death rates in the U.S. more than doubled between 1999 and 2022, with the highest rates among people 75 and older.

What Hypothermia Is

Hypothermia happens when your body’s core temperature drops below 95°F. According to MedlinePlus, from the National Institutes of Health, it occurs when the body loses more heat than it can make.

It can creep up quietly. MedlinePlus explains that as hypothermia develops, you slowly lose the ability to think and move, and you may not even realize you need emergency help.

Why It Can Sneak Up on You

NIA notes that changes that come with age can make it harder to notice when your body is getting too cold. A few other things can add to the risk:

• Health conditions. NIA says diabetes can keep blood from flowing normally to provide warmth, and thyroid problems can affect the body’s ability to hold a normal temperature. Parkinson’s disease and arthritis can make it harder to put on more clothes or use a blanket, and memory problems can make it easy to forget cold-weather precautions.
• Medicines. NIA says some medicines can affect body heat, including some over-the-counter cold medicines. Ask your doctor whether any of yours do, and what you can do about it.
• Alcohol. NIA advises avoiding or limiting alcohol in cold weather, because it can make you lose body heat.

Warning Signs to Know

NIA lists these early signs:

• Cold feet and hands
• A puffy or swollen face
• Pale skin
• Shivering or shaking
• Slowed or slurred speech
• Feeling sleepy, angry, or confused

Later signs can include stiff and jerky arm and leg movements, a slow heartbeat or slow breathing, and loss of consciousness.

Don’t count on shivering as your alarm. MedlinePlus notes that at extremely low body temperatures, shivering may stop.

What to Do If You Suspect It

NIA calls hypothermia a medical emergency. If you notice the signs in yourself or someone else, call 911 right away. While you wait:

• Gently move to a warmer place, and wrap the person in dry blankets, towels, or coats. MedlinePlus advises moving someone with severe hypothermia with as little effort as possible, and the CDC advises removing any wet clothing.
• If the person is unconscious and doesn’t seem to be breathing or has no pulse, the CDC says to handle them gently, make sure help is on the way, and start CPR, even if they appear dead.
• Offer a warm drink only if the person is alert and can swallow easily, according to MedlinePlus. Skip alcohol.
• Skip direct heat. MedlinePlus warns against using hot water, a heating pad, or a heat lamp to warm someone with hypothermia.
• Stay with the person until medical help arrives.

Simple Ways to Stay Warm at Home

NIA suggests these steps:

• Keep the heat at 68°F or higher.
• Dress warmly, even indoors. Wear socks and slippers, and keep throw blankets within reach.
• Bundle up at bedtime. Use extra covers, wear long underwear under your pajamas, and consider a hat or other head covering.
• Block the drafts. Place a rolled towel in front of doors, and keep blinds and curtains closed.
• Eat enough to keep your weight steady. NIA notes that some body fat is necessary for staying warm.
• Ask someone to check on you during cold spells.

Heat Your Home Safely

If you use a space heater, the U.S. Fire Administration advises keeping anything that can burn at least 3 feet away, turning the heater off when you leave the room or go to bed, and never using an oven to heat your home.

The CDC adds a few carbon monoxide rules worth repeating: never heat your house with a gas oven, never burn charcoal indoors, and never use a generator or portable gas camp stove inside. It also recommends battery-operated or battery-backup carbon monoxide detectors near every sleeping area, and having your heating system serviced every year.

If Heating Costs Are a Worry

Help may be available. The Low Income Home Energy Assistance Program (LIHEAP) is a federally funded program that may be able to help with home energy bills. It’s run by states, tribes, and territories, and each state sets its own rules for when and how to apply, so check with your local LIHEAP office.

If you’re not sure where to start, the Eldercare Locator, a public service of the U.S. Administration for Community Living, can connect you with local help. Call or text 1-800-677-1116.

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