A Nutrition Diet Guide: What drinks help cool down the body?

October 21, 2025 •

4 min read

During a heatwave, body temperature can rise to unhealthily high levels, making proper hydration crucial for safety and well-being. When planning a nutrition diet, knowing what drinks help cool down the body is essential to prevent heat-related illnesses and maintain optimal fluid balance. From electrolyte-rich coconut water to refreshing herbal infusions, the right beverage choices can make a significant difference in beating the heat.

Quick Summary

This guide covers various hydrating beverages that naturally cool the body, from electrolyte-replenishing drinks like coconut water and buttermilk to refreshing herbal teas and infused waters. It explains the role of key nutrients in regulating body temperature and details which drinks to avoid during hot weather to maintain proper hydration and wellness.

Key Points

Electrolyte Replenishment: Choose drinks rich in potassium, sodium, and magnesium, like coconut water and homemade electrolyte solutions, to counter mineral loss from sweating.
Avoid Dehydrating Drinks: Steer clear of excessive caffeine and alcohol, as they act as diuretics and can worsen dehydration, hindering the body's cooling process.
Embrace Natural Coolers: Incorporate natural fruit and vegetable juices, such as watermelon and cucumber, which have high water content and beneficial nutrients.
Consider Herbal Infusions: Caffeine-free herbal teas like mint and hibiscus can provide refreshing hydration and trigger cooling sensations.
Prioritize Water Intake: Ultimately, drinking plenty of water, regardless of temperature, is paramount. Cool drinks can encourage greater intake when sweating heavily.
Probiotic-Rich Options: Buttermilk and yogurt-based drinks offer cooling effects, aid digestion, and provide beneficial probiotics.

The Science of Internal Cooling

To effectively cool the body, a drink must do more than just feel cold in your mouth. The true cooling effect comes from within, primarily by replenishing lost fluids and electrolytes and encouraging the body's natural heat-dissipation processes. When you sweat, you lose more than just water; essential minerals like sodium, potassium, and magnesium are also expelled. Replenishing these electrolytes is crucial for maintaining proper bodily function and regulating fluid balance. While ice-cold beverages provide an immediate sensation of coolness, they are most effective for lowering core body temperature when ingested before or after exercise, as a large intake of cold fluid during activity can sometimes reduce sweating in dry conditions.

Top Beverages for Natural Cooling

Electrolyte-Rich Coolers

Many natural drinks are packed with electrolytes, making them excellent choices for rehydration and cooling.

Coconut Water: Often called "nature's electrolyte booster," coconut water is rich in potassium and magnesium, helping to replenish minerals lost through sweat. It's a low-calorie, naturally sweet option that is more beneficial than sugary sports drinks.
Buttermilk (Chaas): A traditional, probiotic-rich drink made from yogurt and water. Buttermilk cools the body, aids digestion, and is an effective way to rehydrate, especially when spiced with cumin or mint.
Homemade Electrolyte Drink: A simple and customizable alternative can be made by mixing water, a pinch of salt, and a squeeze of lemon juice. Adding a natural sweetener like honey or maple syrup can improve taste and provide a small energy boost.

Refreshing Herbal Infusions

Herbal teas are a fantastic, caffeine-free way to stay cool and hydrated.

Mint Tea: Mint contains menthol, which triggers a cooling sensation on the palate. Both hot and iced mint tea are refreshing options.
Hibiscus Tea: Known for its vibrant red color and tart flavor, hibiscus tea has traditionally been used for its potential cooling and thirst-quenching properties.
Chrysanthemum Tea: In Traditional Chinese Medicine, chrysanthemum is used to address ailments from summer heat.

Fruit and Vegetable Juices

Fruits and vegetables with high water content are ideal for juicing to create hydrating, nutrient-rich beverages.

Watermelon Juice: With over 90% water content and essential nutrients, watermelon juice is a powerful hydrating drink. It's rich in antioxidants like lycopene and helps maintain electrolyte balance.
Cucumber Juice: Cucumbers are about 95% water and excellent for flushing out toxins. A juice blend with mint and lemon enhances its cooling properties.
Lemonade (Nimbu Pani): A classic that provides a dose of vitamin C and helps replenish salts lost through perspiration, especially when made with a pinch of salt.

Traditional & Unique Coolers

Sattu Sharbat: A protein- and fiber-rich drink made from roasted Bengal gram flour. Sattu is believed to have exceptional cooling properties.
Barley Water: A traditional coolant that helps flush out toxins and supports digestion.
Aam Panna: A tangy drink made from raw green mangoes, providing vitamins and minerals while protecting against heat stress.

What to Avoid: Dehydrating Drinks

To maximize hydration, it is equally important to avoid or limit certain beverages, especially on hot days:

Alcohol: Acts as a diuretic, increasing urine output and leading to greater fluid loss.
Caffeinated Drinks: Coffee, tea, and energy drinks containing caffeine can also have a diuretic effect, hindering proper hydration.
Sugary Soft Drinks: Sodas and other high-sugar drinks can cause a spike in blood sugar and actually dehydrate you further, as the body uses water to process the sugar.

Comparison of Popular Cooling Drinks


Feature	Coconut Water	Buttermilk	Watermelon Juice	Herbal Tea (Iced)
Primary Benefit	Natural Electrolyte Replenishment	Probiotic & Digestive Aid	High Water & Antioxidants	Caffeine-Free Hydration
Key Nutrients	Potassium, Magnesium, Sodium	Probiotics, Calcium, Vit B12	Vitamins A & C, Lycopene	Antioxidants, Herbal Compounds
Ideal for	Post-Workout & General Rehydration	Digestive Health & Cooling	General Hydration & Vitamins	All-Day, Refreshing Sip
Sweetness	Naturally Sweet	Savory or Mildly Spiced	Naturally Sweet	Customizable
Added Sugar?	Look for 100% pure versions	No, typically savory	No, if freshly made	Optional
Prep Complexity	Minimal (from coconut or carton)	Requires blending yogurt/spices	Requires juicing/blending	Steeping & Chilling

Hydration is Key for Regulation

Staying cool is ultimately a matter of staying hydrated. The body maintains a stable temperature through thermoregulation, and sweating is a key mechanism. When you sweat, the evaporation of moisture from your skin's surface takes heat with it, cooling you down. Without adequate fluid intake, your body can't produce enough sweat, and the risk of overheating rises. By focusing on nutrient-rich, hydrating beverages, you empower your body to regulate its temperature naturally and effectively.

Conclusion

Making informed beverage choices is a cornerstone of any nutrition diet focused on wellness, particularly when combating heat. By prioritizing natural, electrolyte-rich options like coconut water, buttermilk, and fresh fruit juices, and by replacing dehydrating drinks with cooling herbal infusions, you can keep your body temperature in check and stay hydrated from the inside out. Listening to your body and proactively replenishing fluids and minerals is the most effective strategy for managing the effects of heat on your health.

A note on personal preference and preparation

For maximum benefit and minimal added sugar, preparing your cooling drinks at home is the best approach. Experiment with different infusions and combinations, like adding cucumber and mint to your water, to find what you enjoy most. For those who need a link to further research, the Gatorade Sports Science Institute offers technical articles on athlete hydration: https://www.gssiweb.org/.

Frequently Asked Questions

Cold drinks can be more appealing and encourage you to drink more when you're hot, providing an immediate cooling sensation. However, the most important factor is adequate fluid intake, regardless of temperature. Some evidence even suggests warm herbal teas can trigger the body's natural cooling mechanisms.

For general rehydration, coconut water is an excellent natural source of electrolytes like potassium and magnesium, with less sugar than many commercial sports drinks. For intense or prolonged exercise, a specialized sports drink might offer a more targeted balance of sodium and carbohydrates.

Both alcohol and caffeine are diuretics, meaning they increase urine production and can cause you to lose more fluid than you take in, leading to dehydration. This is counterproductive to staying cool and hydrated.

Yes, a simple and effective homemade electrolyte drink can be made by mixing water with a small amount of salt (for sodium), a squeeze of lemon juice, and an optional touch of honey or maple syrup. You can also add other flavors like cucumber or mint.

Yes, some herbal teas, like mint or hibiscus, can have a cooling effect. The menthol in mint creates a cooling sensation, and in some climates, consuming warm fluids can trigger the body's sweat response, aiding evaporative cooling.

Moderate consumption of food-grade aloe vera juice is generally considered safe and has cooling and hydrating properties. However, as with any dietary supplement, it is best to consult a doctor, especially for long-term use.

Sugarcane juice is high in natural sugars and minerals, providing a quick energy boost and helping to prevent dehydration. It has traditionally been used in many cultures as a coolant to help the body regulate temperature in hot weather.