7 Simple and Effective Ways to Lower Body Heat Naturally

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 7 natural and effective ways to beat body heat—from foot soaks and cooling drinks to hydrating foods and lifestyle tips.

Natural Ways to Control Body Heat

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.

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

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