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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 heat2,3

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 demographics3,4: 

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

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 

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

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

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

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 

cucumber

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

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

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

onion

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

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)

Is excess body heat bad? 

Yes, body heat can lead to several health problems and may affect overall performance. You will likely experience increased irritability, loss of concentration, and sleeplessness. In serious cases, you may have heat cramps, heat exhaustion, heatstroke, and hyperthermia. 

How can I instantly reduce body heat? 

The best and quickest way to reduce body heat is by drinking water. You can also try taking a cold bath and rest. 

When should I be worried about excess body heat? 

If your body temperature seems to be high for an undetermined reason or you are not cooling down even after trying to hydrate, consult with a doctor. Additionally, in case you experience excess body heat and are over 65 years of age, or you have an underlying medical condition, or if you are pregnant or nursing, contact a doctor immediately. 

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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