How to remove heat from body? A comprehensive guide to cooling down

September 21, 2025 •

4 min read

The human body maintains a stable temperature through a process called thermoregulation, but extreme heat or physical exertion can overwhelm this system. To prevent discomfort and heat-related issues like heat exhaustion, it is essential to know how to remove heat from body effectively using practical, natural methods.

Quick Summary

You can remove heat from your body by staying hydrated, wearing loose-fitting and breathable clothing, eating water-rich foods, and applying cold compresses to pulse points to cool the blood directly.

Key Points

Stay Hydrated: Drink plenty of cool water and electrolyte-rich fluids like coconut water to support your body's natural cooling through sweating.
Eat Cooling Foods: Incorporate water-rich foods such as watermelon, cucumber, and leafy greens while limiting spicy, fried, and high-protein meals.
Wear Light, Loose Clothing: Choose breathable fabrics like cotton or linen and light colors to allow for air circulation and reflect sunlight.
Apply Cold Compresses: Target pulse points like the neck, wrists, and armpits with cold water or ice packs for rapid, localized cooling.
Take a Cool Shower or Bath: A cool or lukewarm shower can quickly lower your core body temperature and provide immediate relief from overheating.
Manage Your Environment: Seek air-conditioned or shaded areas during peak heat hours and use fans to circulate air for effective cooling.

Understanding Body Heat and Thermoregulation

Your body constantly works to maintain its core temperature within a narrow, healthy range. When exposed to high temperatures or engaging in strenuous physical activity, your body's temperature can rise, triggering natural cooling mechanisms such as sweating and vasodilation. However, when these mechanisms are insufficient, you can feel overheated. Fortunately, several strategies can help you manage and reduce body heat effectively.

The Power of Proper Hydration

Staying hydrated is the most fundamental and effective way to regulate your body's temperature. When you are well-hydrated, your body can produce sweat efficiently, and as this sweat evaporates from your skin, it draws heat away from your body, creating a powerful cooling effect.

Cooling Fluids to Drink

Cold water: Drinking cold water helps cool your body from the inside out and replaces fluids lost through sweating.
Coconut water: A natural source of electrolytes, coconut water helps rehydrate and replenish essential minerals lost during sweating.
Buttermilk: This traditional drink has a soothing and cooling effect, helping to regulate internal body temperature.
Lemon water: Rich in Vitamin C, lemon water helps energize and rehydrate your body during hot weather.
Herbal iced teas: Drinks made from peppermint or chamomile have natural cooling properties and can be enjoyed chilled.

Diet: What to Eat and What to Avoid

Your diet plays a significant role in your body's internal heat generation. Certain foods have a natural cooling effect, while others can increase your metabolic rate and cause you to feel warmer.

Include Water-Rich and Cooling Foods

Watermelon: With over 90% water content, it is an excellent source of hydration and helps cool you down.
Cucumber: Known for its high water content, cucumber can reduce internal heat and is perfect for salads or infused water.
Leafy greens: Vegetables like spinach require less energy to digest, minimizing diet-induced thermogenesis.
Melons and berries: High in water and antioxidants, these fruits support overall hydration and cooling.
Yogurt and curd: A bowl of fresh curd or yogurt has a natural cooling effect on the body.

Limit Heat-Producing Foods

Spicy and fried foods: These can increase metabolic activity, generating more heat within your body.
Caffeinated and alcoholic beverages: These can contribute to dehydration and affect your body's ability to regulate temperature effectively.
High-protein meals: Digesting protein requires more energy and, consequently, produces more heat. Consider smaller, lighter meals during hot periods.

Clothing and Environmental Strategies

Your choice of clothing and how you manage your environment are critical for preventing and removing excess body heat.

Choose Your Wardrobe Wisely

Opt for natural, breathable fabrics: Cotton and linen allow for better air circulation and moisture evaporation compared to synthetic materials like polyester and nylon.
Wear light-colored clothing: Light colors reflect sunlight, whereas dark colors absorb it, making you feel hotter.
Choose loose-fitting garments: Loose clothes allow air to flow between the fabric and your skin, promoting evaporative cooling from sweat.

Manage Your Surroundings

Stay in air-conditioned spaces: This is one of the most effective ways to avoid and treat overheating.
Use fans strategically: Place a fan in a window to draw cooler outside air in, or place a bowl of ice in front of a fan to create a cooling mist.
Limit direct sun exposure: Stay in the shade during the hottest parts of the day, typically between 10 a.m. and 4 p.m..

Home Remedies and Immediate Actions

When you need quick relief, several simple home remedies can provide immediate cooling effects.

Apply Cool Compresses and Water

Cold foot bath: Soaking your feet in cold water for 15-20 minutes can significantly lower your overall body temperature.
Cold compress on pulse points: Apply a cool, damp cloth or ice pack to your wrists, neck, temples, and armpits. The veins are close to the surface here, and cooling these areas cools the blood circulating throughout your body.
Take a cool shower or bath: A cool, but not icy, shower can rapidly lower your core temperature. A lukewarm shower can also be effective, as the evaporation after you get out will cool you down further.
Try Aloe Vera gel: Applying refrigerated aloe vera gel to your skin provides a soothing, cooling sensation.

Comparison of Cooling Methods


Method	Speed of Effect	Best For	Considerations
Cold Shower/Bath	Very Fast	Immediate relief	Can constrict blood vessels if too cold, limiting heat loss.
Hydrating Drinks	Moderate	Long-term and proactive cooling	Requires consistent intake and may not provide instant relief.
Cold Compresses	Fast	Targeted relief	Only cools specific areas; good for quick cooldowns.
Wearing Light Clothing	Ongoing	Prevention and sustained comfort	Depends on environment; effectiveness is limited in extreme heat.
Cooling Foods	Slow	Internal regulation and hydration	Effects are gradual; best used proactively.

Conclusion: A Multi-faceted Approach to Staying Cool

Managing your body heat effectively involves a multi-pronged approach that combines lifestyle adjustments, dietary choices, and quick remedies. Staying well-hydrated is your best defense against overheating, but pairing this with light, breathable clothing and strategic use of cooling foods and compresses can make a significant difference. Pay close attention to your body's signals and environmental conditions to proactively manage your temperature. If persistent or severe symptoms occur, such as a high fever, confusion, or lack of sweating, seek immediate medical attention. By integrating these simple yet effective strategies, you can stay cool, comfortable, and safe.

For more expert advice on dealing with high temperatures, you can visit the Harvard Health Blog.

Frequently Asked Questions

The fastest methods include taking a cool shower or bath, applying a cold compress to pulse points (neck, wrists), and drinking cold water. These strategies use conduction and internal cooling to lower your temperature quickly.

To help regulate body heat, focus on hydrating foods like watermelon, cucumber, and citrus fruits. Cool dairy products such as yogurt and buttermilk are also effective. Avoid heavy, spicy, and fried foods that can increase your metabolic heat.

Yes, wearing light-colored, loose-fitting clothes made from natural, breathable fabrics like cotton or linen is highly effective. These materials allow air to circulate and sweat to evaporate, cooling your skin.

Excess body heat can be caused by hot weather, dehydration, strenuous exercise, and certain dietary choices. Underlying conditions, such as an overactive thyroid, can also cause increased body heat, so it's wise to consult a doctor if it's a persistent issue.

Yes, some breathing techniques, such as Sheetali Pranayama (the 'cooling breath' in yoga), can help regulate body temperature and calm your nervous system. By inhaling through a rolled tongue, the air is cooled before it enters your body.

While it may seem effective, an extremely cold shower can cause blood vessels to constrict, which can trap heat inside your core. A cool or lukewarm shower is more effective, as it promotes vasodilation and heat loss.

You should seek immediate medical attention if you experience symptoms of heatstroke, including a very high fever (over 104°F or 40°C), confusion, vomiting, a lack of sweating despite the heat, or loss of consciousness.