Being outside in the heat, illness, and overexertion are all reasons that your body heat might suddenly rise. If you start feeling dizzy, faint, or notice a rash, you probably need to reduce your body heat. There are lots of quick fixes, like drinking cool water and cranking the AC. You can also eat certain foods that will lower your body heat, like citrus fruits. If you’re having a severe reaction, like heat stroke, you should seek medical attention immediately.

Method One of Three:
Using Quick Fixes to Cool Down

Drink cool water to lower your body temperature. When it’s hot out, don’t wait until you’re thirsty to start drinking water.Carry a water bottle with you, even if you’re just going out to run a few errands. You can sip cool flavored water if you prefer.

Submerge your feet or body in cool water.You can put some ice cubes and water into a small tub or bucket and soak your feet for 15 minutes. A cool bath or shower will also help lower your body temperature

Sit in front of the air conditioner. Air conditioning is the absolute best way to stay cool when it’s hot out. If you have an air conditioner, sit near it or a vent. If you don’t have an air conditioner, go to a public place such as a library or a mall. Take advantage of the chilly air as you browse!If the weather service has issued a heat advisory, a regular fan will not be enough to keep you cool, so make sure to out to an air-conditioned space.

Avoid overexerting yourself in hot weather.During the hotter months, pay attention to the weather forecast each day. Be aware of warnings of extreme heat, and take precautions to stay cool. You might need to move your daily run indoors until the weather cools down.If you must work outside, try to start as early in the morning as possible, when it is cooler.

Wear lightweight clothing. Tight clothing can make you too hot. Wear lightweight, loose-fitting clothing. If you’re going to be out in the sun, avoid dark colors. Go for colors such as white or light yellow instead. Choose breathable fabrics like linen or cotton.

Method Two of Three:
Drinking and Eating to Reduce Body Heat

Sip a sports drink. Many popular sports drinks can help your body recover when it is too warm. These beverages restore electrolytes and bodily fluids when you are dehydrated. Keep some of these on hand for when you are sick or going to be out and about in the heat.

Drink coconut water. When you’re overheated, most water-based fluids are helpful. Coconut water is especially good for you because it is also full of vitamins and minerals that can help your body cool down.If you don’t like the flavor of coconut water, try adding it to a smoothie. You’ll still get all the benefits.

Eat watermelon. Watermelon is made mostly of water, so it helps you stay hydrated. It also stays cool while you eat it, which can help lower your body heat. You can eat a wedge of watermelon or cut it into pieces to mix into a fruit salad.

Avoid caffeine, alcohol, and sugar. Certain items can actually keep you from lowering your body temperature. When it’s really hot out, stay away from caffeine and alcohol. They can make you dehydrated, which makes it harder for your body to cool down. This is especially important for older adults.

Choose vegetables that contain water.When you’re trying to lower your body temperature, you want to reach for foods that will help you stay hydrated. Cucumber is a great choice. Try eating some in the morning and in the evening to help stay cool.Radishes are another vegetable with a high water content, as well as tomatoes and celery.

Method Three of Three:
Dealing with a Heat-Related Illness

Recognize the signs of a problem. The weather is one of the main reasons that people overheat. Heat exhaustion and heat stroke are two of the most common illnesses, and they have many of the same symptoms. Pay attention to signs that indicate that you are overheating such as:Muscle crampsNausea or vomitingFatigueHeadacheConfusion

Stop what you are doing and move to a cool place. Heat exhaustion occurs when you are exposed to high temperatures for a prolonged period. It can be exacerbated by exercise or physical labor. If you experience symptoms like nausea, headache, or confusion, you should immediately stop whatever activity you are doing. You’ll want to move to a cooler location, preferably an air-conditioned space.Once you’ve relocated, it’s a good idea to remove any restrictive clothing and sip some cool water. If your symptoms don’t get better within an hour, you’ll want to call your doctor.

Stay indoors if you have sunburn or heat rash. Until your skin has healed, it’s a good idea to stay in a cool, dry place. You can also wear loose, light clothing to keep from irritating your skin. 

  • Contact your doctor immediately if your symptoms are severe. 
  • Get in the habit of carrying a bottle of water with you. 
  • You should also be aware that certain medications can cause the same types of reactions, so talk to your doctor about symptoms even when it's not hot out. 
  • For a sunburn, you can use lotion to soothe your skin. It might also feel good to take a cool bath. 
  • If you have a heat rash, you can put some baby powder on your skin to help soothe it.

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