How to Reduce Body Heat Naturally

There are a variety of natural ways to reduce body heat, whether you just need to cool off or want to break a fever. Start by staying hydrated and eating foods that contain lots of water. You can also try home remedies, such as soaking your feet or taking a tepid bath. However, from heatstroke to a serious fever, some situations require prompt medical care. If you observe serious symptoms, contact emergency services as soon as possible.



Method One of Two:
Trying Quick Fixes

1
Wear loose, lightweight, and light-colored clothing. If possible, take off extra layers of clothing. Lightweight fabrics like silk, chiffon, thin cotton, and linen are the best choices for extreme heat. In addition, try to wear white and other light colors, which can help beat the heat by reflecting sunlight.

2
Sit in front of a fan or air conditioner. If possible, find an air conditioned spot. If you don't have access to air conditioning at home, try spending time at the grocery store, movie theater, or at a friend's house. At the very least, sitting in front of a fan can help keep you cool.If you only have access to a fan, try dampening your skin with cool water as you sit by the fan. The water on your skin will feel nice and cool you down as it evaporates.

3
Fan yourself with long, gentle motions. If you can't get to an air conditioner or an electric fan, fanning yourself by hand can help lower your temperature. The key is to use a fan (or an improvised object) with a broad surface area and to avoid fanning yourself too vigorously.If your fanning motions are too fast, they'll get your blood pumping and make you hotter. Gentle motions can help the sweat on your skin evaporate, which helps lower your temperature.Dampening your skin with cool water while fanning yourself is also helpful.

4
Try relaxation techniques. Try sitting comfortably and taking slow, deep breaths. As you inhale, count to 4, then hold your breath as you count to 7, and exhale for an 8 count. Do your controlled breathing exercises for at least 10 to 15 minutes to reduce your heart rate and lower your core temperature.If it helps, put on some relaxing music or recordings of soothing nature sounds, like crashing waves or humpback whale songs.You could also give meditation a try. You can find guided meditations for relaxation on YouTube and other services.Relaxation techniques can help you cool off if you’re experiencing hot flashes.

5
Soak your feet in cold water. Fill a small basin with cold water and ice, then place your feet inside. For best results, soak them for at least 60 minutes.If you just need to cool off a bit, soak them for as long as you want. If you need to bring down your body temperature (for example, due to a fever), soak for longer than 60 minutes. Soaking your feet for less than 60 minutes won’t reduce your temperature.Add ice or refill the basin with cold water when it starts to get warm.

6
Take a tepid bath or sponge bath. If you want to reduce a fever, a lukewarm bath is better than a cold bath. Submerging yourself in cold water can cause shivering, which can increase your body temperature.If you don’t have access to a tub, try using a damp sponge, washcloth, or sheet.Having a fan blowing on you while you bathe or sponge yourself can also be effective.


Method Two of Two:
Staying Cool with Food and Beverages

1
Drink small amounts of cool water frequently. Drinking water helps reduce high body temperature and replaces the liquid you lose by sweating. Drinking about 6 to 8 ounces (177 to 237 mL) of water every 15 minutes is more effective than drinking a large amount in one sitting.Drink cool water instead of very cold water. If it’s too cold, it can cause stomach cramps or headaches

2
Go for a sports drink. If you’re working or exercising in hot weather, grab a sports drink to replenish your body. Drinking a sports drink will hydrate you and replace the salt and essential minerals lost in sweat.Staying hydrated is essential, so avoid soda and other sugary drinks, alcohol, and caffeine. Consuming these can increase your body temperature and dehydrate you.You could also try an electrolyte drink, such as Pedialyte.Make sure to choose a sports drink that is not also an energy drink, which can contain caffeine.A sports drink that is also an energy drink can increase heat production in your body.Watch the sugar content of your sports drinks as well. This can result in a high calorie beverage and these calories will add up.

3
Chew on ice chips. In addition to giving you a refreshing, cooling sensation, chewing ice can reduce body temperature. As such, it can help prevent heat exhaustion and heat stroke.Keep in mind you still need to stay hydrated. Chewing a small amount of ice won’t hydrate you as much as a full glass of water.

4
Eat foods that contain lots of water. In general, the more water a food contains, the more likely it will reduce your temperature. Watermelon, cucumber, and leafy greens are all great choices.Foods that contain lots of water are easier to digest. Easy digestion burns less energy and produces less heat.

5
Avoid alcohol, caffeine, and sugar. When you need to cool off, it’s tempting to reach for a cold beer, iced coffee, sweet tea, or sports drink (some sports drinks may also be high in caffeine and sugar). However, consuming these ingredients will cause dehydration, heat your skin, and interfere with your body’s ability to control your temperature.

6
Avoid foods that contain high levels of fat, protein, and carbs. It might seem counterintuitive, but ice cream will end up warming you, even if it cools you down in the short term. Fat, protein, and carbohydrates all take more energy to digest. More energy means more heat.Other foods to avoid when you’re hot include red meat, nuts, and brown rice.

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