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How to Reduce Body Heat (2020)

Edited By Pinki Bakshi, Reviewed By Vardhan

You might have seen many people whose hands, neck and forehead are often sweaty and they often tend to be panic-stricken or unstable.

This is quite common across the globe. However, it mustn’t be taken lightly. The average body temperature of a human body is 98.6°F.

However, in some cases, it might be lesser or higher too. A majority of the world’s population has commonly experienced body heat-related issues.

Many consider it as 'heat stress'. Such heat might not be suitable for your body, and later, it leads to the formulation of body heat.

A good number of natural ways to reduce your body heat are making their way into mainstream media. These methods can be the saviors if you intend to cool off or need to reduce your body temperature. 

How to Reduce Body Heat

Self-care is essential, and that's what you need to do if you're suffering from excessive body heat. Try out a good number of remedies, both at home and prescribed by doctors! To start with, you can ensure that you are hydrated and consume those foods which have lots of water, such as watermelon.

However, if you aren't feeling better even after some hours of self-care, consult a doctor. In some worse cases, these symptoms can lead to severe heat stroke. Before it is too late, start taking care of your health.

Types of heat exhaustion

Heat exhaustion can be categorized into two types:

  • Salt depletion: The presence of a lesser amount of salt in your body compared to what is ideally required, leads to salt depletion. There are many signs which show the existence of salt depletion such as nausea, muscle cramps, dizziness, and vomiting.
  • Water depletion: When your body falls short of water, it is called dehydration. Symptoms are weakness, headache, excessive thirst, and minimal or no consciousness.

Causes and Symptoms of body heat

Heat exhaustion is not solely the result of a single issue. Instead, there are plenty of reasons responsible for it. We have mentioned some of these causes below:

  • Exposure to high temperatures which are not suitable for your body
  • The combination of high temperature and humidity causes excessive body heating
  • Strenuous physical activity
  • Intake of lesser quantity of liquids than is required
  • Wearing tight clothes
  • Intake of spicy food

If you don’t get prompt treatment, body heat may lead to heatstroke. In case you are wondering how you can decide whether or not you have a body heating issue, look for the following symptoms:

  • Fatigue
  • Headache
  • Abdominal or muscle cramps
  • Pale skin
  • Speedy heartbeats
  • Fainting
  • Dizzy feeling
  • Dark-colored urine
  • Nausea or vomiting
  • Confusion

Heatstroke Signs and Symptoms

Food that Causes and Help Maintain Body Temperature

The food which you are habitual of consuming directly or indirectly impacts the body’s system. Food plays a significant role when it comes to the maintenance of heat regulation in your body. Factors that affect heat regulation are the ability of the food items to break down upon digestion and the amount of energy they produce.

The body's heat excessively grows if you eat items containing excessive proteins and fats/oils.


Some foods which are capable of generating excessive heat in your body are:

  • Peaches
  • Oranges
  • Banana
  • Plums
  • Corn
  • Radishes
  • Eggplant
  • Olives
  • Onion
  • Peanuts
  • Sour cream
  • Cheese
  • Eggs
  • Fish
  • Lentils
  • Brown Rice
  • Kidney Beans
  • Buckwheat
  • Walnuts
  • Peppers


Plenty of body cooling foods exist which can help you minimize body heat.

They maintain the right body temperature and also keep you away from health problems. These food items have high water content. Some of them are:

  • Lemon
  • Peppermint
  • Sandalwood
  • Buttermilk
  • Poppy seeds
  • Watermelon
  • Indian Gooseberry
  • Cucumber
  • Coconut water
  • Curd

Top 10 Best Foods to Reduce Body Heat

Tips to reduce body heat

If you are suffering from heat illness, it might start from heat cramps. In case you don’t get treatment at the right time, it will gradually transform into heat exhaustion and ultimately heat stroke. Heat stress can be easily controlled, and you can do so with the help of different methods available.

You must be well aware of them because they sufficiently cool down your body. Following are the different kinds of remedies that are continually proving as a solution to the body's heat exhaustion:

Natural Ways of reducing body heat

Plenty of natural methods are available, which are a simple solution for reducing your body's temperature. These are natural, and so, you won't have any side effects while using them:

Using Aloe Vera

Aloe Vera is highly prominent as a plant that contains many healing and medicinal properties. It acts as an aid for reducing your body temperature.

You can have it in the form of juice mixed with any flavor. If you want better results, it is preferable to store it in the refrigerator before using it. Applying Aloe Vera on your skin can help a lot. Its inner gel will lower down your body temperature, and thus, provide an instant cooling effect.

Frequent sips of water

Heat exhaustion becomes even worse if your body is dehydrated. Thus, there exists a need for you to ensure that you are taking frequent sips of water.

Drink water every half an hour. It is going to improve your body's excessive heat to a great extent. Also, it will surely assist in keeping you hydrated all day long. As you start consuming a lot of water, you will begin to notice changes in your body such as less exhaustion, glowing skin, and many more.

Eat hydrating foods

If you are suffering from heat stress, then you must ensure that you are eating hydrating foods.

You don't have to do it only when you have heat exhaustion. Instead, make it your habit so that you are never a victim of excessive body heat. Some examples of hydrating foods are cucumbers, gourds, squash, and celery. If you aren't fond of these vegetables, you can make a smoothie, mix fruit and enjoy the sweet taste.

Place your feet in cold water

Soaking your feet in cold water is effectively going to lower down your body's heat. Fill up a tub with water and ice cubes.

Place your feet in it. Continue this for 15-20 minutes, and you'll notice a difference in how your body feels. However, ensure that the cold water is proportionate to the room’s temperature. If the weather outside is warm and you need to cool down, you can place your feet in cold water instead of ice water.

If you intend to add some essential oils to the water then don't give this a second thought as doing it is going to do wonders for you.

Drink Coconut Water

Do not forget to have abundant quantities of coconut water, especially during the summer season. There are plenty of electrolytes present in coconut water, which are a rich source of vitamins as well as minerals.

They are quite capable of rehydrating your body in the most efficient manner possible. Coconut water is considered to be the perfect way to attain rejuvenation during the summer months.

10 EFFECTIVE Ways to Reduce Body Heat Naturally

Apply Ice On The Body's Vital Points

There are many strategic points on your body where the veins are near the surface. Some of these points are the neck, chest, wrists, and temples too.

Apply cold water or ice on these points, and they will help in lowering your body's temperature. One of the most preferred ways of doing this is by using an ice pack that you can put in the freezer for 15 minutes before application. You will feel more relaxed after doing this.

Fruits and Vegetables

Every person who is suffering from heat exhaustion must never forget to consume a lot of different fruits and vegetables.

These are rich in water and also have the ability to provide a nourishing effect. Watermelon is the most important one amongst summer fruits since it is rich in fiber and contains a considerable amount of water.

Favorable dressing

If you are walking out in the sun when there is too much heat, ensure that you wear a hat, sunglasses, and do not forget to carry an umbrella and parasol along. Apart from that, you must also make sure that you are wearing loose and light-colored clothes.

Dark-colored garments attract more heat than light-colored ones. Clothing must be made out of natural fabrics such as cotton, silk, or linen to keep you fresh and cool.

Spend Some Time in Front of an AC or Cooler

Wherever you are, if there is an air conditioner or water cooler, sit in front of it when you are exhausted.

Also, while being at home, sitting in front of a fan could work to some extent. Just in case, there is only one fan in your house, use ice! Apply cold water to your skin, so when you sit in front of the fan, the evaporation of water will give you a cold feeling.

Sitali breath

The Sitali breath is a 'one of a kind' yoga breathing technique for lowering your body's temperature effectively. It affects not only your body but also your mind! You can expect both physical as well as mental relaxation from Sitali breath.

Here is how you do it:

  • Sit in a comfortable position.
  • Roll your tongue's outer edges. Do it in a way that gives it the shape of a hot dog bun.
  • If you aren't able to perform the above task, you can indulge in pucker pursing your lips.
  • Then, start inhaling air through your mouth.
  • Exhale the air you inhale via your nose.
  • Continue this procedure for about 5-10 minutes.
How to Reduce Body Heat (

Tepid bath

If you are suffering from high fever, then a lukewarm bath will act as a savior in reducing it. A tepid shower or a sponge bath in lukewarm water would be more effective than a cold one. 

This is because, while you suffer from fever, your body temperature is high; and when you step into cold water in that condition, there’ll be a drastic difference in temperature to which, your body will not be able to adapt quickly and therefore, it’ll lead to shivers throughout your body.

Gentle motions to fan yourself 

Fan yourself, but don't perform this activity with rapid movements.

If the actions are fast, then there would be an increase in blood circulation. It would result in a rise in body temperature. Thus, it would be best to fan yourself in a gentle motion. With this, your sweat will evaporate gradually, leading to the lowering of body heat.

Avoid sugary, caffeine beverages and alcohol

While intending to cool your body, there is a mandatory need for you to avoid alcohol, sugar, and caffeine too.

These are tempting, but you have to prevent them. A bit of patience and resistance will help you a lot in the case of excessive body heating. Such substances are responsible for causing dehydration. Also, they are quite eminent in acting as an obstacle to your body temperature control.

Say NO to Junk Foods and Hot Foods Such as Ice-Cream

 You must avoid eating various foods that are heat-producing such as- protein shakes, Eggplant, fish, Peanuts, Brown rice, etc.

This is because they are hard to digest and lead to the generation of more heat. You will have to find an alternative to your existing excessive protein or fat consumption. It is always better to talk to a nutritionist who can give you a personalized diet chart.

How to deal with heat exhaustion?

Whenever you are experiencing the unbearable issues of heat exhaustion, you should deal with it smartly. Here are some practical activities which you can try out:

As soon as your issue of heat exhaustion starts gaining pace, stop moving, and sit comfortably in one spot. Stay still, and you will witness a notable decrease in your body’s temperature. If you experience confusion or dizziness, call someone to help you out.

It is also recommended that you move to a place that is cooler and has some shade from direct sunlight. Try to calm your nerves while sitting or lying down in front of an air-conditioner or airy spot.

Gently apply ice cubes to your underarms, groin as well as neck. Place your ice packs in a cloth and put it on other body parts. It will lower the temperature of your body. You need to ensure that you aren't experiencing any shivering.

An electrolyte will be a perfect aid for you if you want to cool down. Keep on taking frequent small sips, and you'll feel better. If you cannot find electrolytes, drink cold water.

How to Reduce Body Heat

Final verdict

One must never ignore even the smallest issue related to body heating. If not treated on time, it can prove to be fatal and even lead to death. Keep the above-mentioned tips in mind when tackling body heat. 

The thin line seen on the thermometer is not the most accurate method to measure body heat. It is much more than that! The actual heat index fuses heat along with prevalent humidity.

If the temperature of your body is high and you are continually sweating, get it checked as soon as possible. Both men and women experience discomfort if there is excessive heat in their bodies.

It affects the menstrual cycle in women. It causes the emergence of pimples and acne on the bodies of both men and women. Men suffer from excessive body heating with symptoms such as excessive sweating along with a high number of rashes on their bodies. These rashes cause itching along with discomfort. 

If you are facing any of the symptoms mentioned above, you must contact a physician. If you don’t feel better in an hour with the remedies listed out, it is certain that you require medical attention. Follow your doctor's advice. If you have any trouble breathing or are experiencing severe pain, stiff neck, confusion, and/ or seizures, go to your doctor immediately.

Heatstroke can be lethal, and if you are experiencing it, call the emergency healthcare services.


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About the Author

Pinki Bakshi has started her career in writing abstracts for research papers. Her education in microbiology, biotech, and yoga has helped her in broadening her knowledge base from the scientific to the spiritual domain. She has previously worked with HCL healthcare as an analyst. She is spiritually inclined and now imparts her knowledge of yoga and meditation to others. Her passion for words and their usage to create a rhythm is reflected through her writings. She is diet-conscious and is a fitness enthusiast as well. Know More About Pinki

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