How To Reduce Body Heat? Cool Out With These 10 Ways Of Dealing With Body Heat Along With Handy Home Remedies To Indulge In

Body heat, often referred to as "heat stress," can be uncomfortable and sometimes harmful. It occurs when the body’s temperature rises above the normal range of 97°F to 99°F (36.1°C to 37.2°C). This can result from environmental factors, physical exertion, illness, or lifestyle habits. While occasional heat is manageable, prolonged exposure to high body heat can lead to serious health issues, including dehydration, heat exhaustion, or heat stroke.

Reducing body heat is essential for maintaining overall well-being, especially during hot weather or after intense physical activity. To lower body temperature, it's important to stay hydrated by drinking plenty of water and consuming cooling foods like cucumber, mint, and watermelon. Let us dive into this blog to learn other reasons for excess body heat and home remedies.

Table Of Contents

1. What Causes Excess Of Body Heat?

2. How To Reduce Body Heat? 10 Tips

3. Which Foods Reduce Body Heat?

4. How Can I Get Relief From Heat In My Body At Home? 10 Home Remedies

5. What Is The Fastest Way To Reduce Body Heat?

6. Dietitian's Recommendation

7. The Final Say

8. FAQs

9. References
 

What Causes Excess Of Body Heat?

 You can be hot, but obviously, it's not okay in the literal sense!

Before exploring remedies, it's essential to grasp the factors that lead to an increase in body heat. The human body has a natural cooling system, mainly through sweating and the dilation of blood vessels.
 

However, various factors can interfere with this process:
 

• Environmental Factors: High temperatures, high humidity, and exposure to the sun.
• Physical Exertion: Strenuous activities like exercise increase metabolic heat production.
• Diet: Spicy foods, caffeine, and alcohol can raise body temperature.
• Stress: Emotional or physical stress triggers an increase in adrenaline, which can elevate body temperature.
• Illness: Fever caused by infections or medical conditions like hyperthyroidism.
   

Knowing the symptoms of high body heat can help address the issue early. Common internal body heat symptoms include:
 

• Excessive sweating
• Fatigue or dizziness
• Muscle cramps
• Nausea or headaches
• Rapid heartbeat
• Redness or heat in the skin
   

ToneOp Fit’s Balanced Diet Weight Loss Plan can help you personalise your meal plans with expert dietitians who can help you alleviate body heat.

How To Reduce Body Heat? 10 Tips

                             Feeling hot? Here are some tips for help!

Here is how to reduce body heat:
 

1. Stay Hydrated

Drinking water helps regulate body temperature and prevent dehydration. Consume eight to ten glasses of water every day. For added hydration, include electrolyte-rich drinks like coconut water or even something beneficial like coriander seed water! 

2. Cool Down With A Shower Or Bath

Water helps dissipate heat from the skin, lowering body temperature quickly. Take a cool shower or soak your feet in cold water for instant relief. For a calming effect, you can also add essential oils like peppermint. 

3. Use Cold Compresses

If you don’t like bathing, cool compress.

Applying cold compresses to pulse points (wrists, neck, and temples) helps cool the blood and reduces overall heat. Use a cooled gel pack or wrap the ice cubes in a towel. Apply for 10-15 minutes for best results.

4. Eat Cooling Foods

Eat fresh, cold and hydrating food.

Certain foods have natural cooling properties that help regulate body heat. Fruits like watermelon, cucumber, oranges, dairy products like yoghurt and buttermilk, and herbs like mint and cilantro can help bring down your body heat.

5. Avoid Heat-Generating Foods

Take it easy with those spices.

Spicy, fried, or caffeinated foods can increase metabolic heat production. Limit consumption of chilli peppers, garlic, and alcohol. Choose lighter dishes that are simple to digest. 

Also Read: How Can I Improve My Digestive System? Get The Answers With These 10 Helpful Tips!

6. Wear Light, Breathable Clothing

Let your body breathe.

Wear loose, lightweight fabrics to allow air circulation and prevent heat buildup. Choose materials like cotton and linen. Choose light-coloured clothing to reflect heat.

7. Stay Indoors During Peak Heat

Turn into an introvert for a while!

Reducing exposure to direct sunlight minimises heat absorption. Schedule outdoor activities for early mornings or late nights, and use hats, umbrellas, or sunglasses when stepping outside.

8. Practice Stress Reduction Techniques

Worry less, chill more.

Stress can elevate body temperature due to hormonal fluctuations. Engage in yoga or meditation to soothe your thoughts and deep breathing exercises to relax. ToneOp Fit's Live Yoga Sessions with expert professionals can help you practice pranayam, asanas and meditation techniques.

9. Use Natural Cooling Remedies

Natural remedies like aloe vera gel and sandalwood paste can help cool the body gently without side effects. You can mix them with water or rose water and apply them to the forehead for a soothing effect.

10. Stay Cool While Sleeping

Sleep with proper air circulation.

Nighttime heat can disrupt sleep and recovery. Use a fan or air conditioner to keep your room cool. Sleep on a cooling mattress or bamboo sheets to keep your body temperature cooler.

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home 

Which Foods Reduce Body Heat?

Take in all the cooling food!

Certain foods have cooling properties that help lower body heat naturally. Water-rich fruits like watermelon, cucumber, and oranges hydrate and cool the body. Dairy products like yoghurt and buttermilk are excellent options, especially in summer. 

Leafy greens like spinach and herbs such as mint and cilantro also help regulate body temperature. Coconut water is a cool beverage that lowers heat and restores electrolytes. Here’s a list of cooling foods: 

• Cooling Foods: Incorporating cooling foods into your diet can naturally help regulate body temperature:
• Watermelon: High water content and cooling properties.
• Cucumber: Hydrating and refreshing.
• Citrus Fruits: Oranges, lemons, and limes are excellent choices.
• Leafy Green Vegetables: Lettuce is light and easy to digest.
• Zucchini: High water content makes it cooling and hydrating.
• Peppermint Tea: Known for its cooling effect on the body.
• Chamomile Tea: Reduces stress and helps cool the body.

Also Read: 9 Must-Know Health Tips For Winter Season To Stay Healthy, Warm And Safe 

How Can I Get Relief From Heat In My Body At Home? 10 Home Remedies

Home remedies to cure heat in the body are:

1. Sandalwood Paste

Sandalwood has cooling properties that help reduce body heat. Combine sandalwood powder with water or rose water to form a paste. Apply it to your forehead, chest, or other heat-prone areas. Leave it on for 15-20 minutes and rinse with cool water. This remedy provides instant relief from heat and soothes the skin.

2. Mint Leaves

Mint naturally cools the body. Fill a jug with water, add a handful of fresh mint leaves, and leave for a few hours. Drink the mint-infused water throughout the day, or make herbal tea by steeping the leaves in hot water and then cooling it.

3. Fenugreek Water

Fenugreek seeds assist in lowering internal temperature and support the detoxification process. Immerse 1-2 teaspoons of fenugreek seeds in a glass of water and let it soak overnight. Sieve the water in the morning and consume it on an empty stomach. This solution aids in cooling the body and enhances digestion. 

4. Coriander Seeds

Coriander seeds have cooling and hydrating properties. Heat a teaspoon of coriander seeds in water, allow it to cool, and then strain. Consume this flavoured water to reduce body temperature. You can also include a hint of honey for taste. 

5. Aloe Vera Gel

Aloe vera is a natural coolant. To relieve heat and irritation, apply fresh aloe vera gel directly to the skin. Aloe vera juice is another option for internal cooling.

6. Coconut Water

Coconut water is abundant in electrolytes, assisting in rehydrating and cooling the body. Drink it fresh to balance body temperature and prevent dehydration.

7. Buttermilk

Buttermilk is a traditional remedy for heat stress. To calm the body and enhance digestion, mix a glass of buttermilk with a pinch of salt or cumin powder and drink it every day.

8. Cucumber Slices

Cucumbers are hydrating and cooling. Eat fresh cucumber slices or apply them to your skin to instantly reduce heat and refresh the body.

9. Lemon Water

Lemon is abundant in vitamin C and possesses cooling effects. Squeeze half a lemon into a glass of water, add a pinch of salt and honey, and drink it to stay cool and hydrated.

10. Ice Packs

For a rapid cooling effect, wrap a few ice cubes in a fresh cloth and apply them to your neck and wrists, which are your pulse points. Steer clear of direct ice contact to avoid skin irritation. 

What Is The Fastest Way To Reduce Body Heat?

The fastest way to reduce body heat is by cooling the body externally and staying hydrated. Immediate relief can be obtained by applying a cold compress to your forehead, neck, and wrists or by taking a cold shower. Drinking cool water or electrolyte drinks helps lower internal temperature quickly and prevents dehydration.

If you’re outdoors, move to a shaded or air-conditioned area to avoid further heat exposure. Avoid physical activity, spicy foods, and caffeine, as they can increase body heat. These simple methods can bring your body temperature back to normal within minutes.

Dietitian's Recommendation

As a dietitian, I would recommend avoiding caffeine, alcohol, and spicy foods, as these can elevate body temperature. Eating smaller, lighter meals frequently helps prevent metabolic heat spikes. By adopting these strategies, you can enjoy a healthier, more balanced life free from the discomfort of excessive body heat. Stay cool, stay healthy!

 

                                                                                Dt. Akshata Gandevikar

The Final Say

Managing body heat is essential for overall health and comfort, especially during warmer months or strenuous activities. By incorporating cooling foods, staying hydrated, and making mindful lifestyle adjustments, you can effectively regulate your body temperature. Remember to pay attention to your body’s signals and act promptly if you notice signs of overheating.

FAQs

1. How does hydration help reduce body heat?

Water regulates internal body temperature by aiding sweat production and preventing dehydration. Drinking coconut water or electrolyte drinks replenishes lost fluids and cools the body.

2. Can spicy foods increase body heat?

Yes, spicy foods stimulate metabolism and generate heat, raising body temperature. Reducing spicy food intake can help maintain a cooler internal environment.

3. How do you reduce body heat immediately? 

To reduce body heat immediately, drink cool water or coconut water to hydrate and cool down internally. Take a cold shower or apply a cold compress to pulse points like your wrists, neck, and forehead. Relocate to a cool or shaded spot to prevent heat exposure. Avoid physical exertion and spicy foods to prevent further heat build-up.

4. Why is it important to wear breathable fabrics?

Breathable fabrics like cotton allow better air circulation and reduce heat retention, helping maintain a comfortable body temperature.

5. Can stress cause body heat?

Yes, stress elevates adrenaline and cortisol levels, increasing body heat. Relaxation techniques like yoga and deep breathing help regulate temperature.
 

References

• https://www.medicalnewstoday.com/articles/326235
• https://www.carehospitals.com/blog-detail/how-to-reduce-body-heat/
• https://www.policyx.com/health-insurance/health-and-wellness/how-to-reduce-body-heat/
• https://www.onlymyhealth.com/what-is-it-and-remedies-to-resolve-body-heat-1700675685
• https://www.onlymyhealth.com/9-simple-home-remedies-to-reduce-body-heat-1613026875
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.