10 Foods To Reduce Body Heat Naturally

Introduction

During summers, temperatures rise and the scorching heat can make us feel completely drained of energy. Ignoring the effects of extreme heat may put our health at risk¹. 

In the summer, many of us feel dehydrated and lack energy, which are common signs that indicate that we have been affected by heat. That’s why it’s crucial to take extra care of ourselves during the hotter months. By adopting health habits, such as eating well and changing our lifestyle, we can protect our bodies from the summer heat². 

Why Does Body Heat Rise?

Your body heat can increase because of both internal and external factors. For example, spending too much time out in the sun can cause your body temperature to rise significantly. It can also increase because of heavy exercise or moving around more than usual.  

For women, body heat may rise because of conditions like perimenopause and menopause, during which they may experience hot flashes or night sweats. Another significant but uncommon reason why your body heat may rise is due to the use of certain medications³.^ 

Here are the most common causes of increased body heat^2,3: 

• High environmental temperatures, such as in a hot indoor environment with too many layers. Normally, the body can manage hot temperatures by sweating, but if it gets too hot this can overload your natural cooling system. 
• Similarly, long exposures to the sun can result in heatstroke or sunstroke. Often this happens if you sweat too much to combat the heat or your body is dehydrated and hence does not have enough water. 
• Getting a microbial infection (such as from bacteria, viruses or fungi) is one of the most common reasons for increased body heat. Our immune system’s natural response to an infection is to raise your core temperature in an effort to kill off the infection.  
• A relatively rare condition called a thyroid storm can also result in increased body heat. A thyroid storm occurs when there is an excessive amount of thyroid hormones produced and released into the body. The results can be severe and include sweating, rapid heart rate, vomiting, jaundice, and unusual pains.  

Oranges can reduce body heat! Oranges are believed to be rich in water content that makes them a potential food to reduce body heat. They are also full of fibre, which makes them a great option for those looking to lose weight and still feel full.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Normal body temperatures for different demographics^3,4: 

• Normal Resting Body Temperature for Adults: Between 36.24 and 37 °C (97.2–98.6 °F) 
• Mild Fever Temperature in Adults: 38 °C (100.4 °F) 
• High Fever Temperature in Adults: 39.5 °C (103.1 °F) 
• Normal Resting Body Temperature for Babies: 37.5 °C (99.5 °F) 
• Normal Resting Body Temperature for Pregnant Women: 
• Around the 12th week of pregnancy: 35.6 °C to 37.5 °C (96 – 99.5 °F) 
• Around the 33rd week of pregnancy: 35.3 °C to 37.3 °C (95.5 – 99.1 °F) 

It is important to understand the symptoms that indicate the body is under stress or discomfort. These may include burning sensation in the eyes, mouth ulcers, indigestion, constipation, sleeplessness, acidity, and some may even experience rapid heart rate. 

Foods To Reduce Body Heat Naturally

Let’s understand the top 10 foods to help reduce body heat and enjoy the summer season: 

1. Coconut Water

The best drink during summers. Coconut water has cooling properties that can help with the scorching summer months. It has electrolytes which can help keep the body hydrated and regulate body temperature. Coconut water is naturally sweet and is often enhanced by its malai content (tender coconut flesh). You can drink the water and apply the left-out malai on the face, to give a cooling effect on the skin⁵. 

2. Buttermilk 

This healthy drink contains essential probiotics, vitamins, and minerals to keep our bodies cool even in extreme heat. Drinking buttermilk daily or maybe twice a day can help to cool down the body⁵. 

Other than buttermilk, a traditional Indian drink, jaljeera is believed to be very helpful to cool down the body. Mint is one of the constituents of jaljeera which is believed to provide the cooling effect.

Dr. Smita Barode, B.A.M.S, M.S.

3. Aloe Vera

Aloe vera is known as a natural cooling agent as it helps reduce body heat internally and externally. The gel can be applied to the skin to experience the cooling effect. Alternatively, you can mix the aloe vera gel extract with cucumber or mint and blend it to form a smooth mixture – drink it for an internal cooling boost⁷. 

4. Mint

Mint is considered one of the most commonly consumed herbs in India. It is usually added to food or drinks to help neutralise excess body heat and regulate body temperature by providing a cooling effect. Adding mint to curd, buttermilk, or lemon water can add more benefits. You can also make mint chutney, which is one of the most popular chutneys in nearly every Indian households⁸. 

5. Watermelon

In addition to mangoes, watermelon is another fruit that is often eaten during the summer season in India. Usually, the water content  in  watermelon is as high as 92%, which will help prevent dehydration and keep the body cool. If consumed regularly, it may help control body heat⁹.^ 

6. Cucumbers 

Just like watermelons, cucumbers also have a high amount of water content of 95%. They are also high fibre, which can help relieve constipation, one of the common problems during summers when body heat increases. Cucumber is not only commonly used in salads, but also in facial treatments and to soothe tired eyes. Light, refreshing, and low in calories, cucumbers can be a perfect summer partner⁹!^ 

Also Read: 8 Health Benefits Of Cucumber That You Should Know

7. Chilli

Yes, you read it right! Peppers can help lower your body temperature. According to research¹⁰, capsaicin the active ingredient found in chili peppers, produces a cooling  effect by sending a message to the brain indicating that the body is overheating and sweating more than usual., Interesting, isn’t it? 

8. Lemon Water

Research⁹ has shown that lemon being rich in Vitamin C can help lower body temperature. It can also moisturise and oxygenate the body, to help improve energy levels and feel fresh during summers. To make lemon juice, squeeze the juice of half a lemon, add a pinch of salt and  ½ tsp of sugar (depending on your taste) and mix it with cold water. These ingredients can work as a natural electrolyte for your body. 

9. Onions

It may come as a surprise, but even onions have a natural cooling effect on the body. Onions are rich in quercetin, which may act as an anti-allergen and also be beneficial to protect against heat-related issues like sunstroke. This is one of the reasons why our grandmothers often made a traditional mix of onion and raw mango during the summer months. You can have onions raw by adding lemon and a little bit of salt or combine them in salads, raitas and sandwiches. Onions are a readily available vegetable with impressive benefits¹¹. 

10. Celery 

Celery contains 90% water and important nutrients, which can keep you cool in summer. Celery is also high in sodium, potassium, iron, magnesium, calcium, and zinc⁹. 

Malabar spinach, a variety of spinach found majorly in Karnataka, is believed to give a cooling effect to the body. It can be cooked and eaten with chapati. It is also believed to be rich in Vitamin A and C, folic acid and calcium. 

Dr. Rajeev Singh, BAMS

Frequently Asked Questions (FAQs)

References

1. Agarwal A, Dwivedi S, Ahirwar Ghanshyam. Summer heat: Making a consistent health impact. Indian Journal of Occupational and Environmental Medicine [Internet]. 2018 Jan 1 [cited 2025 Apr 23];22(1):57–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5932915/  
2. Tedeschi C. Extreme Heat is Bad for Your Health [Internet]. Columbia University Irving Medical Center. 2022 [cited 2025 Apr 23]. Available from: https://www.cuimc.columbia.edu/news/extreme-heat-bad-your-health  
3. Osilla EV, Marsidi JL, Shumway KR, Sharma S. Physiology, temperature regulation [Internet]. National Library of Medicine. StatPearls Publishing; 2023 [cited 2025 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507838/  
4. Samuels L, Nakstad B, Roos N, Bonell A, Chersich M, Havenith G, et al. Physiological mechanisms of the impact of heat during pregnancy and the clinical implications: review of the evidence from an expert group meeting. International Journal of Biometeorology [Internet]. 2022 May 12 [cited 2025 Apr 23];66(8):1505–13. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9300488/  
5. CASHT. Staying Hydrated During Pakistan’s Scorching Summers: A Nutritional Guide [Internet]. Casht.edu.pk. 2024 [cited 2025 Apr 23]. Available from: https://casht.edu.pk/blog/staying-hydrated-during-pakistan-s-scorching-summers-a-nutritional-guide 
6. LUNDGREN-KOWNACKI K, DAHL M, GAO C, JAKOBSSON K, LINNINGE C, SONG D, et al. Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain. Industrial Health [Internet]. 2018 [cited 2022 Feb 13];56(2):106–21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5889929/ 
7. Dada M, Popoola P. Aloe vera hydrogel for supercooling applications: a review. Discover materials [Internet]. 2024 Apr 6 [cited 2025 Apr 23];4(1). Available from: https://link.springer.com/article/10.1007/s43939-024-00080-y  
8. Tafrihi M, Imran M, Tufail T, Gondal TA, Caruso G, Sharma S, et al. The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties. Molecules [Internet]. 2021 Feb 20 [cited 2025 Apr 23];26(4):1118. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7923432/  
9. Thomas M. Beat the Florida Heat: Hydrating Foods to Keep You Cool and Refreshed this Summer – UF/IFAS Extension Flagler County [Internet]. UF/IFAS Extension Flagler County. 2023 [cited 2025 Apr 23]. Available from: https://blogs.ifas.ufl.edu/flaglerco/2023/05/17/beat-the-florida-heat-hydrating-foods-to-keep-you-cool-and-refreshed-this-summer/  
10. Azlan A, Sultana S, Huei CS, Razman MR. Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review. Molecules [Internet]. 2022 Jan 28 [cited 2025 Apr 23];27(3):898. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8839052/  
11. Sh R, Peni Juliningrum. THE EFFECT OF ONION (Allium ascalonicum L.) COMPRES TOWARD BODY TEMPERATURE OF CHILDREN WITH HIPERTERMIA IN BOUGENVILLE ROOM OF DR. HARYOTO HOSPITAL, LUMAJANG, EAST JAVA, INDONESIA. 1st International Conference on Medicine and Health Sciences (ICMHS) [Internet]. 2018 Nov 13 [cited 2025 Apr 23]; Available from: https://www.researchgate.net/publication/328900831_THE_EFFECT_OF_ONION_Allium_ascalonicum_L_COMPRES_TOWARD_BODY_TEMPERATURE_OF_CHILDREN_WITH_HIPERTERMIA_IN_BOUGENVILLE_ROOM_OF_DR_HARYOTO_HOSPITAL_LUMAJANG_EAST_JAVA_INDONESIA  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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