7 Ways To Beat Body Heat

Introduction 

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 things go off balance, you might experience heat stress—a state where your body struggles to cool itself efficiently.

In this guide, you’ll discover effective, natural ways to beat body heat—from foot soaks and cooling drinks to hydrating foods and lifestyle tips.

Why Does Body Heat Rise?

Your body temperature is regulated by a balance between heat production (from metabolism, muscle activity, and digestion) and heat loss (via sweating, breathing, and heat radiation from the skin). The normal core body temperature typically ranges from 97.7°F to 99.5°F (36.5°C to 37.5°C), depending on the time of day, physical activity, and individual differences.

Sometimes, this balance is disrupted, leading to heat stress, where the body struggles to cool down. This can happen due to:

• Hot and humid weather or prolonged exposure to direct sunlight
• Strenuous exercise, which generates more internal heat as muscles work harder
• Dehydration, which reduces sweat efficiency and impairs the body’s ability to cool itself
• Tight or synthetic clothing, which traps heat and moisture
• Illnesses, especially infections that trigger fever as part of the body’s immune response
• Hyperthyroidism, a condition where the thyroid gland overproduces hormones, increasing metabolic heat
• Hormonal fluctuations, such as those during menopause, can cause hot flashes and a rise in body temperature
• Dietary triggers, including:
  
  • Spicy or oily foods, which stimulate thermogenesis
  • High-protein meals (e.g., red meat, nuts). While protein digestion generates more heat (thermogenesis) than carbs or fats, it’s not a major cause of heat stress unless eaten in large quantities in hot weather.
  • Excess caffeine or alcohol, which can dehydrate the body and stimulate the nervous system
• Certain medications or drugs affect thermoregulation.

If left unmanaged, heat stress can escalate into heat exhaustion or even heat stroke—a serious medical emergency that is fatal in over 80% of untreated cases, particularly among the elderly or those with underlying health conditions.

Understanding these triggers can help you take the right steps to stay cool and protect your health, especially during high-temperature months or periods of intense physical or emotional stress.

How to Reduce Body Heat Quickly

It is essential to know some ways to combat body heat. One of the basic ways to address dehydration is to drink an ample amount of water. Let us discuss some of the effective ways:

1. Try a cool foot bath

Place your feet in a cool foot bath. This method cools your body 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 20 minutes. You can also add a few drops of peppermint essential oil for an enhanced cooling effect.

2. Drink coconut water

Drinking coconut water is an excellent way to refresh and rejuvenate your body. The components of coconut water are vitamins, minerals, and electrolytes, which rejuvenate the body during the onset of heat stress.

3. Try peppermint

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, and drink it throughout the day for better results. – Hot liquids can trigger reflexive sweating, but this may not be ideal in already dehydrated individuals.

4. Try hydrating fruits

Fruits are one of the best foods for cooling the body. During the period of heat stress, try consuming foods that are high in water content. You can also consume vegetables like celery, cucumber, and cauliflower and eat them together as a salad.

5. Wear appropriate clothes

If you are exposed to direct sunlight outdoors, wear a hat and sunglasses for your protection. 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 body heat. 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. Additionally, you can use a cooling body mist or spray to hydrate your skin and provide relief throughout the day.

7. Drink buttermilk

Buttermilk is considered one of the best foods for cooling the body. 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. You can also add honey or yoghurt to the buttermilk to enhance the flavour.

These remedies contain natural body-cooling foods that reduce body heat by many times. However, if you are unable to cool down even after trying all these remedies, you should visit a doctor as soon as possible.

Meeting a certified medical practitioner is essential if:

• You have an underlying medical condition.
• You are 65+ in age
• You are pregnant or nursing
• The problem is often observed in children or babies.

Recommended Products for Body Care

Here are a few products that you can try for your body. Consult a healthcare professional before using them.

1. Dr Foot Epsom Salt Peppermint Foot Soak Powder

Dr Foot Epsom Salt Peppermint Foot Soak Powder helps relax tired feet, reduce swelling, and soften skin. Infused with peppermint, it leaves a refreshing aroma, making it ideal for rejuvenating foot care.

Dr Foot Epsom Salt Peppermint Foot Soak Powder 200 GM

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How to Use:

• Add 2 tablespoons of the powder to a tub of warm water.
• Soak your feet for 15–20 minutes.
• Rinse and pat dry for smooth and refreshed feet.

2. Dominion Care Foot Patch

Dominion Care Foot Patch is infused with natural extracts, which promote relaxation and a refreshed feeling after use.

Dominion Care Foot Patch 10

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How to Use:

• Peel the backing and apply the patch to the sole of your foot.
• Leave it on overnight and remove it in the morning.
• Discard after a single use.

3. Agarwal Bamboo Vinegar Foot Patch

Agarwal Bamboo Vinegar Foot Patch has a bamboo vinegar extract that works overnight to refresh and relax tired feet.

Agarwal Bamboo Vinegar Foot Patch 10 Pack Of 2

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How to Use:

• Stick the patch on clean soles before bedtime.
• Leave it overnight and remove it in the morning.
• Dispose of the patch after single use.

4. Myupchar Ayurveda Medarodh Aloe Vera Garcinia Juice

Myupchar Ayurveda Medarodh Aloe Vera Garcinia Juice aids in weight management and improving digestion. Enriched with natural aloe vera and garcinia extracts, it promotes overall health and vitality.

Myupchar Ayurveda Medarodh Aloe Vera Garcinia Juice 1000ml

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How to Use:

• Shake well before use.
• Dilute 30 ml of juice with water and consume twice daily.
• Follow the dosage as per your healthcare provider’s guidance.

Don’t let body heat get the better of you!

Body heat is your body’s natural response to internal activity and external temperature. However, when left unchecked, it can lead to fatigue, skin irritation, or even more severe conditions, such as heat exhaustion or heat stroke.

We see a significant rise in heat-related complaints during the summer—headaches, fatigue, and even skin infections caused by sweat and friction,” says Dr. Priya Shetty, a Mumbai-based general physician.

Expert opinion

The best way to protect yourself is to stay ahead: drink enough fluids, wear breathable clothing, and rest in cool environments. 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 symptoms in a child.

– Dr. Lakshmi Vaswani

Stay cool, stay hydrated, and stay safe.
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Frequently Asked Questions (FAQs)

References 

• Wasserman, D. D., Creech, J. A., & Healy, M. (2022, October 17). Cooling techniques for hyperthermia. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK459311
• 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
• [Physical methods used to control body temperature]. (2012, October 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/23157068
• 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
• Stinson, A. (2025, February 19). The best ways to reduce body heat. https://www.medicalnewstoday.com/articles/326235