How to Reduce Body Heat for Better Health: 5 Effective Methods

The human body maintains an average temperature of around 37°C (98.6°F). However, external factors like hot weather, spicy foods, dehydration, and stress can increase body heat, leading to discomfort, fatigue, and even heat exhaustion.

If you also often feel overheated, even on cool days, it’s essential to take steps to regulate your body temperature for better health. Here’s a science-backed guide on how to reduce body heat naturally and effectively. Let's start exploring!

How to Reduce Body Heat: 5 Proven Ways for Immediate Relief

Balancing body heat isn’t rocket science. Small tweaks in hydration, clothing, diet, and habits make a big difference. Below, we break down five proven methods. Each solution is practical, affordable, and backed by experts.

1. Stay Hydrated the Right Way

Water is your body’s best friend. It regulates temperature, flushes toxins, and keeps organs functioning. But hydration isn’t just chugging water—it's about drinking smart.

These are the Best Hydration Practices:

• Drink water hourly: Sip small amounts every hour instead of gulping liters at once.

• Add electrolytes: Coconut water or lemon juice replenishes minerals lost through sweat.

• Avoid sugary drinks: Sodas and packaged juices lead to dehydration faster.

• Eat water-rich foods: Cucumber, watermelon, and oranges boost hydration from within.

Top Hydrating Foods to Include Daily:

2. Wear the Right Clothing

Your outfit can trap heat or set it free. Opt for loose, breathable fabrics in light colors.

• Choose cotton or linen: These materials let your skin breathe and absorb sweat.

• Wear light colors: White or pastel shades reflect sunlight instead of absorbing it.

• Cover up strategically: Long sleeves and wide-brimmed hats shield you from direct sun.

• Ditch synthetic fabrics: Polyester and nylon trap heat, raising your body temperature.

Pro Tip: On extremely hot days, lightlydampen your clotheswith water before stepping out. The evaporation will create a natural cooling effect.

3. Use Quick Cooling Techniques

When your body feels like a volcano ready to erupt, you need quick fixes—fast. Let’s break down three instant-cooling hacks anyone can use, whether you’re sweating through a Delhi summer or a Texas heatwave.

• Take a Cool Shower or Foot Soak

A lukewarm shower (not ice-cold!) works better than you’d think. Why? Cold water shocks your system, making your body fight to stay warm. Instead, start with slightly cool water and gradually lower the temperature. This tricks your body into releasing heat naturally. 

For a next-level cool-down, soak your feet in a tub of cold water for 10 minutes. Your feet have pulse points that cool blood as it circulates.

Pro tip: Add a few drops of peppermint oil to the water—it’s a natural coolant.

But here’s the catch: Don’t overdo it. Limit showers to 10-15 minutes. Longer baths strip your skin’s natural oils, leaving you dehydrated. Afterward, pat yourself dry gently. Rubbing harshly creates friction, which—you guessed it—generates heat.

• Using Cold Compresses

No time for a shower? Grab a cold compress. Target your body’s “thermal windows”—wrists, neck, temples, and ankles. These spots have blood vessels close to the skin. Cooling them lowers your overall temperature like flipping a switch.

Here’s how to do it right: Wrap ice packs (or a bag of frozen peas) in a thin cloth. Press it on your wrist for 2-3 minutes, then switch sides. Repeat every hour.

Too lazy to make a compress? Soak a bandana in cold water, wring it out, and tie it around your neck. Evaporation does the rest.

Bonus: Keep a spray bottle filled with rosewater in the fridge. Spritz your face and arms for a refreshing pick-me-up.

• Artificial Cooling

Fans and ACs are lifesavers, but how you use them matters. Position fans near windows to push hot air out. Place a bowl of ice cubes in front of a fan—it blows chilled air, mimicking AC. If you’re using AC, set it to 24-26°C. Too cold, and you’ll shock your body when stepping outside.

But here’s a secret: Combine artificial cooling with hydration. Sitting directly under a fan or AC dries you out. Sip room-temperature water while you cool off. For a cheap hack, freeze a wet towel and drape it over a fan. The breeze turns icy as the towel thaws.

4. Eat Cooling Foods & Avoid Heat-Inducing Ones

What you eat directly impacts body heat. Load up on cooling foods and skip the fiery ones.

Foods to Avoid (They Increase Body Heat) 

Best Cooling Foods to Eat Daily

• Coconut water – Replenishes lost electrolytes

• Mint & fennel seeds – Natural body coolants

• Barley water – Lowers internal body heat

• Buttermilk – A probiotic that cools the gut

• Cucumber & melons – Hydrating and anti-inflammatory

5. Make Lifestyle Adjustments

To prevent body heat from rising, adopt these long-term habits:

• Exercise smartly: Walk or do yoga early morning or post-sunset.

• Meditate daily: Stress spikes cortisol, raising body heat.

• Sleep in a cool environment: Use bamboo sheets and keep room temps below 25°C.

When to Seek Medical Attention

While occasional body heat can be managed naturally, persistent high temperatures could signal underlying health issues such as thyroid disorders, infections, or heat stroke.

See a doctor if you experience:

• Long-lasting fever: If you have a fever that doesn't go away after a few days.

• Losing weight without trying: If you are losing weight and you don't know why, it might be serious.

• Strong or lasting pain: If you have pain that is very bad or doesn't go away.

• Changes in toilet habits: If you notice big changes in how often you go to the bathroom it lasts more than a few days.

• Hard to breathe: If you find it tough to breathe, especially if it happens suddenly or when you are resting.

• Changes in your skin: If you see new or strange marks on your skin, or if a cut or sore does not heal.

• Very tired all the time: If you feel tired all the time for no clear reason.

• Bleeding that is not normal: If you notice bleeding that is unusual, like from your backside, in your pee, or other heavy bleeding.

Final Thoughts 

Learning how to reduce body heat isn’t just about comfort—it’s a health priority. Start with one tip today, like adding coconut water to your diet or swapping polyester for cotton. 

Notice the difference? Share this guide with friends battling the heat! If symptoms persist, consult a healthcare professional immediately. Stay cool, stay healthy!