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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, some situations, such as heatstroke or a serious fever, require prompt medical care. Call your doctor if you don’t feel better after 1 hour of self care, you develop a high fever or serious symptoms, or someone shows signs of heatstroke.
Steps
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Wear loose, lightweight, and light-colored clothing to stay cool. 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. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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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. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- 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.
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3Fan 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.
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Try relaxation techniques to help lower your core temperature. 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.
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Soak your feet in cold water to cool your body down. Fill a small basin with cold water and ice, then place your feet inside. Soak them for 15 minutes at a time to prevent ice burns. [3] X Research source
- Add ice or refill the basin with cold water when it starts to get warm.
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Take a tepid bath or sponge bath to lower your body temperature. 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.
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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 fluid ounces (180 to 240 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 . [4] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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Sip an electrolyte replacement drink to replace lost minerals. If you’re working or exercising in hot weather, grab an electrolyte replacement drink to replenish your body. Not only will it hydrate you, but it can also replace the salt and essential minerals lost in sweat. Just be sure to choose one with low sugar content! [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Staying hydrated is essential, so avoid soda and other sugary drinks, alcohol, and caffeine. Consuming these can increase your body temperature and dehydrate you. [6] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Avoid high-sugar sports or energy drinks, which can contain caffeine. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source A sports drink that is also an energy drink can increase heat production in your body. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Chew on ice chips to keep your body temperature low. In addition to giving you a refreshing, cooling sensation, chewing ice can reduce your body temperature. Because of this, it can also help prevent heat exhaustion and heat stroke. [9] X Research source
- 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.
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Eat foods that contain lots of water. In general, the more water a food contains, the more likely it will be to reduce your temperature. Watermelon, cucumber, and leafy greens are all great choices. [10] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Foods that contain lots of water are easier to digest. Easy digestion burns less energy and produces less heat.
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Avoid alcohol, caffeine, and sugar because they’re dehydrating. When you need to cool off, it’s tempting to reach for a cold beer, iced coffee, or sweet tea. However, consuming these ingredients will cause dehydration, heat your skin, and interfere with your body’s ability to control your temperature. [11] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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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. [12] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Other foods to avoid when you’re hot include red meat, nuts, and brown rice.
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1Stop being active and rest. As soon as you start feeling overheated, stop what you’re doing and sit or lie down. Be as still as possible so that your body temperature will start to go down. [13] X Research source
- If you feel dizzy or confused, ask someone to call for help while you rest.
- If someone else is feeling overheated, walk them over to a place where they can relax.
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Move to a shaded, cooler location. If you’re experiencing heat exhaustion, you need to cool down quickly. If possible, go indoors to an air conditioned spot or sit in front of a fan. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- If you’re helping someone who’s experiencing heat exhaustion or a possible heat stroke, help them move to a cool location. They may be disoriented.
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Apply ice packs to your neck, groin, and underarms. Applying ice packs or cold towels will help you cool down fast. Alternatively, a cool bath can also quickly reduce body temperature, but make sure you don’t start shivering. [15] X Research source
- If you’re outdoors, a hose or body of water might be your best option.
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4Sip on cool water or an electrolyte replacement drink to cool you down. While you rest, take small sips of a cool beverage to help you cool down faster. If you have an electrolyte replacement drink, it’s your best option for feeling better fast. However, you can also drink water. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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1Call your doctor if you don’t feel better after 1 hour. If you’ve gotten overheated or developed a fever, you should start to feel better and cool down after an hour of self care. However, your symptoms may persist, which might require medical treatment. Talk to your doctor to find out if they recommend additional treatment. As an alternative, visit an urgent care center to get checked. [17] X Research source
- You’re probably going to be okay, but it’s best to be safe.
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Visit your doctor if you have a high fever or serious symptoms. Try not to worry because you can get treatment, but a fever over 104 °F (40 °C) in adults and children or 100.4 °F (38.0 °C) in infants younger than 3 months is a cause for concern. Similarly, serious symptoms may require additional treatment. See your doctor immediately if you notice a fever or any of the following serious symptoms: [18] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Seizures
- Loss of consciousness
- Confusion
- Stiff neck
- Trouble breathing
- Severe pain
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Call emergency services if someone shows signs of heat stroke. Heat stroke is more serious than just feeling hot or having heat strain and requires prompt medical attention. Try not to worry, but you do need immediate medical care. Call for help or go to an emergency room to get treatment if you have the following symptoms: [19] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Confusion or agitation
- Nausea and vomiting
- Rapid breathing
- Racing heart rate
- Changes in sweating
- Faintness
- Muscle cramps
- Being unable to drink
- Fever above 104 °F (40 °C)
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Expert Q&A
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QuestionMy groins are paining when my body heat goes up. What should I do?Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.You can try applying an ice pack to your groin to lower your temperature and help with pain.
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QuestionI sweat a lot. Especially on the soles of my feet and the palms of my hands. Kindly suggest remedies.Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.This type of sweating is called hyperhidrosis and is not typically related to outside temperatures. It is due to overactive sweat glands in the hands and feet. Applying baking soda (mixed with water) and/or apple cider vinegar to your hands and feet nightly can help.
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QuestionDo rashes occur due to body heating? How can I get rid of it?Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.Yes, exposure to high temperatures can cause a heat rash. The Mayo Clinic suggests taking a shower or bath in cool water. Avoid drying off with a towel and let your skin air dry. Put a cool compress or calamine lotion on the heat rash, but don't use any products that have mineral oil or petroleum in them, as they block pores and can make you feel hotter.
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References
- ↑ https://www.cdc.gov/extreme-heat/prevention/
- ↑ https://my.clevelandclinic.org/health/diseases/21480-heat-exhaustion
- ↑ https://www.redcross.org.uk/stories/health-and-social-care/first-aid/beat-the-hot-weather-top-tips-for-staying-cool
- ↑ https://www.cdc.gov/extreme-heat/prevention/
- ↑ https://my.clevelandclinic.org/health/diseases/21480-heat-exhaustion
- ↑ https://www.cdc.gov/healthywater/drinking/nutrition/index.html
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/16847703/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/20017916
- ↑ https://jmvh.org/article/crushed-ice-ingestion-a-practical-strategy-for-lowering-core-body-temperature/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
- ↑ https://www.cdc.gov/extreme-heat/prevention/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
- ↑ https://www.sleepfoundation.org/physical-health/diet-exercise-sleep
- ↑ https://my.clevelandclinic.org/health/diseases/21812-heatstroke
- ↑ https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/extreme-heat-safety.html
- ↑ https://my.clevelandclinic.org/health/diseases/22111-hyperthermia
- ↑ https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/extreme-heat-safety.html
- ↑ https://www.health.harvard.edu/staying-healthy/fever-in-adults
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/dehydration-and-heat-stroke
About This Article
Article Summary
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To reduce body heat naturally, try taking some deep breaths for a few minutes, which can reduce your heart rate and lower your core temperature. You can also drink cold water or chew on ice chips to reduce your body heat. If you're at home, try sitting in front of a fan or air conditioner, or soak your feet in ice water for 15 minutes. For more advice from our Nurse co-author, like how to reduce body heat quickly in an emergency, scroll down!
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