Feeling hot and uncomfortable? Here’s how to cool down—naturally.
When the temperature rises outside, it often feels like your body turns into a furnace. Whether it’s due to hot weather, intense workouts, spicy foods, or just dehydration, excess body heat can leave you sweaty, tired, and irritable.
Your body’s internal thermostat, managed by the hypothalamus, does its best to keep things cool. But when the cooling system is overloaded, you might experience heat stress—a state where your body struggles to cool itself efficiently and maintain core temperature within a healthy range [1].
In this guide, you’ll discover 7 natural and effective ways to beat body heat—from foot soaks and cooling drinks to hydrating foods and lifestyle tips.
Natural Ways to Manage and Lower Body Heat
1. Try a Cool Foot Bath
This technique leverages the principle of peripheral cooling. Place your feet in a cool foot bath. This method cools your body by rapidly cooling the blood vessels close to the skin’s surface and allows you to sit and relax in a comfortable place. You just need to add some cold water and ice cubes to a bucket. Soak your feet for about 15 to 20 minutes. You can also add a few drops of peppermint essential oil for an enhanced cooling sensation.
2. Drink Coconut Water
Drinking coconut water is an excellent way to refresh and rejuvenate your body. It is highly recommended during periods of heat stress because it is isotonic, meaning it contains natural sugars, minerals, and vital electrolytes like potassium, which rapidly restore fluid balance and hydration lost through sweating.
3. Try Peppermint Tea
Peppermint is renowned worldwide for its cooling properties, thanks to its high menthol content, which provides a cooling sensation to the individual. You can prepare peppermint tea (hot or iced). While iced is more immediately refreshing, consuming warm drinks can also promote beneficial reflexive sweating, which is the body’s natural primary cooling mechanism.
4. Incorporate Hydrating Fruits and Vegetables
Fruits are one of the best foods for cooling the body, primarily due to their high water content, which aids total body hydration. During periods of heat stress, try consuming foods that are high in water content, such as watermelon (up to 92% water), berries, and citrus fruits. You can also consume vegetables like celery, cucumber, and cauliflower and eat them together as a salad.
5. Wear Appropriate Clothing
If you are exposed to direct sunlight outdoors, wear a hat and sunglasses for your protection, and seek shade whenever possible. You can also carry an umbrella for the same reason. Wearing loose and light-coloured clothes, especially those made from natural fabrics like cotton and linen, can be beneficial as they do not trap heat and also absorb sweat effectively, keeping you comfortable all day long.
6. Take a Cold Shower or Bath
Taking a cold shower or bath is one of the quickest ways to bring down skin temperature [2]. The cool water helps lower your skin temperature and provides immediate relief. If a full bath isn’t convenient, splashing your face and wrists with cool water can have a similar effect, as these pulse points are close to major blood vessels. Additionally, you can use a cooling body mist or spray to hydrate your skin and provide relief throughout the day. However, ensure the water is cool, not ice-cold, to prevent vasoconstriction (narrowing of blood vessels) that can trap heat in the core.
7. Drink Buttermilk (Chaas)
Buttermilk is considered one of the best foods for cooling the body in Ayurvedic tradition. Consuming buttermilk may help cool your body temperature and relax you during the onset of heat stress. It is rich in probiotics, vitamins, and numerous vital minerals that help restore the body’s natural energy and support the recovery of its natural strength. The combination of water, salt, and probiotics makes it an effective rehydrating and soothing drink. You can also add a pinch of ginger or cumin to the buttermilk to enhance the flavour and aid digestion.
When to Seek Medical Attention for Heat Stress
While these home remedies can help manage mild discomfort, if you are unable to cool down even after trying all these remedies, or if you experience severe symptoms, you should visit a doctor as soon as possible.
Meeting a certified medical practitioner is essential if:
- You experience signs of heat exhaustion (dizziness, heavy sweating, paleness, nausea, or rapid/weak pulse).
- You have an underlying medical condition (e.g., heart disease, diabetes, or high blood pressure).
- You are over 65 years of age, as older adults are more vulnerable to heat-related illness.
- You are pregnant or nursing.
- The problem is often observed in children or babies.
Expert Opinion
“The best way to protect yourself is to stay ahead: drink enough fluids, wear breathable clothing, and rest in cool environments. Preventing heat stress through proactive hydration is always safer than treating the symptoms. And if you’re still feeling unusually hot despite trying these remedies, don’t ignore it. Seek medical advice, especially if you’re older, pregnant, managing a chronic illness, or noticing severe symptoms like vomiting or confusion in a child.”
– Dr. Lakshmi Vaswani
FAQs
Which foods reduce body heat?
Foods like cucumbers, watermelons, mint, and yoghurt help reduce body heat. Their primary mechanism is providing significant fluid and electrolytes, which aid the body’s natural evaporative cooling process (sweating).
When should I be worried about excess body heat?
You should be worried about excess body heat if you experience symptoms like dizziness, nausea, excessive sweating (which suddenly stops), rapid heartbeat, or confusion. These could indicate heat exhaustion or the more severe heat stroke, requiring immediate emergency medical attention.
Which drink removes heat from the body?
Drinks such as coconut water, buttermilk, and herbal teas like peppermint tea are effective at removing heat from the body. These beverages are highly effective because they promote rehydration and replace lost electrolytes.
Why is my body hot but no fever?
Your body can feel hot without a fever due to factors like physical exertion, stress, hormonal changes, or dehydration. Environmental heat and certain medications can also cause this sensation. This feeling is often due to an elevated skin temperature rather than a high core temperature (fever).
Does curd reduce body heat?
Yes, curd (yoghurt) can help manage body temperature. It has cooling properties due to its temperature and high water content, and helps in maintaining body temperature, especially during hot weather. The probiotics may also support digestive health, which is linked to overall comfort.
Disclaimer
The content provided within this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.
References
[1] Wasserman, D. D., Creech, J. A., & Healy, M. (2022). Cooling techniques for hyperthermia. StatPearls [Internet]. National Center for Biotechnology Information (NCBI). https://www.ncbi.nlm.nih.gov/books/NBK459311
[2] O’Connor, J. P. (2017). Simple and effective method to lower body core temperatures of hyperthermic patients. The American Journal of Emergency Medicine, 35(6), 881–884. https://doi.org/10.1016/j.ajem.2017.01.053
[3] Brearley, M. (2015). Cooling Methods to Prevent Heat-Related Illness in the workplace. Workplace Health & Safety, 64(2), 80. https://doi.org/10.1177/2165079915613353
[4] Stinson, A. (2025, February 19). The best ways to reduce body heat. Medical News Today. https://www.medicalnewstoday.com/articles/326235
[5] [Physical methods used to control body temperature]. (2012, October 1). Pubmed. https://pubmed.ncbi.nlm.nih.gov/23157068
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