What fruit lowers temperature? A comprehensive guide to natural cooling foods

October 10, 2025 •

4 min read

Up to 92% of watermelon is water, making it a powerful hydrating food that can help naturally cool the body. When you're feeling overheated or have a fever, knowing what fruit lowers temperature can be a simple, nutritional way to find relief.

Quick Summary

This article explores the hydrating and anti-inflammatory properties of specific fruits that help in reducing body heat. Learn which fruits are beneficial during a fever or heat exhaustion and how to include them in your diet.

Key Points

Water-rich fruits: Melons and berries are excellent for hydration, which is crucial for regulating body temperature during fever or heat exhaustion.
Pineapple contains Bromelain: This enzyme has anti-inflammatory properties that can help reduce swelling and clear congestion associated with illness.
Vitamin C boosts immunity: Citrus fruits, berries, and kiwi are rich in Vitamin C, which increases white blood cell production to help fight infection.
Coconut water for electrolytes: This beverage is a great source of natural electrolytes like potassium, which need to be replenished when the body loses fluids.
Bananas are easy to digest: For those with a sensitive stomach during a fever, bananas offer a bland, easily digestible source of potassium and other nutrients.
Focus on hydration: The primary mechanism by which these fruits assist is by improving overall hydration, helping the body's natural cooling and recovery processes.

The Science Behind Cooling Fruits

Understanding how food affects our internal temperature is key to making beneficial dietary choices when experiencing a fever or heat exhaustion. During these times, the body needs ample hydration and support for its immune and anti-inflammatory responses. Certain fruits are exceptionally well-equipped for this purpose, primarily due to their high water content and beneficial compounds like vitamins, minerals, and antioxidants.

Hydration Powerhouses

Proper hydration is critical for regulating body temperature. A fever or excessive heat can lead to significant fluid loss through sweating. Water-rich fruits are excellent for replenishing lost fluids and electrolytes, helping to bring the body's internal temperature down. Fruits like watermelon, cantaloupe, and cucumber (botanically a fruit) are composed of 90% or more water, making them ideal choices for rapid rehydration. Coconut water, while not a fruit pulp, is also packed with electrolytes and serves as a natural isotonic drink, which is highly effective for rehydration during illness.

Anti-inflammatory and Immune-Boosting Compounds

Many fruits are rich in anti-inflammatory and immune-boosting compounds that support the body's fight against infection, which is often the cause of a fever. Key players include:

Vitamin C: Found in citrus fruits, strawberries, and kiwi, Vitamin C helps boost the immune system by supporting the production of white blood cells.
Bromelain: This enzyme, found primarily in pineapple, is a natural anti-inflammatory agent that can help relieve symptoms associated with fever, such as congestion and swelling.
Antioxidants: Berries, in particular, contain potent antioxidants called anthocyanins, which have strong anti-inflammatory and antiviral effects.

Top Fruits for Cooling the Body and Supporting Recovery

Here is a detailed look at some of the best fruits to consider when seeking to lower body temperature naturally.

Watermelon

Revered for its hydrating properties, watermelon is over 90% water. It also contains potassium, a key electrolyte lost through sweat, and lycopene, an antioxidant that helps reduce sun-induced skin damage. Its use in Traditional Chinese Medicine as a remedy for heat-related conditions further supports its reputation as a potent natural coolant.

Pineapple

As mentioned, pineapple contains the enzyme bromelain, which has powerful anti-inflammatory effects. Beyond its anti-inflammatory action, pineapple juice can help thin mucus, providing relief from congestion often accompanying a fever. It's a nutritious, hydrating, and easy-to-digest option when a full meal is unappealing.

Citrus Fruits

Oranges, lemons, and grapefruits are excellent sources of Vitamin C, which is crucial for immune system function. When consumed as juice or slices, they help boost white blood cell production and fight infection. During fever, they offer a refreshing way to stay hydrated, though overly acidic juices might irritate some sensitive stomachs.

Berries

Strawberries and blueberries are packed with Vitamin C and powerful antioxidants like anthocyanins. These compounds possess anti-inflammatory and antiviral properties that can help the body combat illness. They are also high in water content, contributing to hydration.

Bananas

Bananas are a soft, bland, and easily digestible fruit, making them part of the classic BRAT diet (Bananas, Rice, Applesauce, Toast) often recommended for those with an upset stomach. They are an excellent source of potassium, which helps replenish electrolytes lost from sweating and diarrhea.

Coconut Water

Coconut water is a natural electrolyte-rich beverage, making it an effective rehydration tool during fever or heat exposure. It provides a quick and natural energy source due to its simple sugar content and is easy on the stomach.

Comparison of Cooling Fruits


Fruit	Primary Cooling Mechanism	Key Nutrients	Best For...
Watermelon	High water content (92%)	Lycopene, Vitamin A, Vitamin C, Potassium	Rapid hydration, heat exhaustion
Pineapple	Anti-inflammatory enzyme (Bromelain)	Vitamin C, Manganese	Reducing inflammation, soothing congestion
Citrus Fruits	High water and Vitamin C	Vitamin C, Flavonoids	Immune support, fighting infection
Berries	Water, antioxidants (Anthocyanins)	Vitamin C, Fiber	Anti-inflammatory effects, viral infections
Bananas	Easy to digest, electrolyte replacement	Potassium, Vitamin B6	Soothing upset stomach, replenishing electrolytes

How to Incorporate Cooling Fruits into Your Diet

For best results, especially when feeling unwell, consider these simple preparation methods:

Smoothies: A blend of fruit, yogurt (with probiotics for gut health), and coconut water can be a nutrient-dense and easy-to-digest meal or snack.
Infused Water: Add slices of cucumber, lemon, and a few mint leaves to a pitcher of water for a refreshing, subtly flavored drink.
Frozen Treats: Homemade popsicles made from pureed fruit and juice or coconut water are excellent for staying hydrated, especially for children who may not want to drink.
Fruit Salads: A simple salad of chopped watermelon, cantaloupe, and berries provides a cool, hydrating, and vitamin-packed snack.
Room Temperature: If your stomach is sensitive, consuming fruit juice or water at room temperature might be easier to process than ice-cold drinks.

Conclusion

While no single fruit can instantly 'cure' a high temperature, incorporating certain fruits into your diet can provide essential support during times of fever or overheating. The key benefits come from their high water content for hydration and specific vitamins and enzymes that possess anti-inflammatory and immune-boosting properties. Options like watermelon, pineapple, citrus, and berries offer distinct advantages, from replenishing electrolytes to fighting inflammation. Remember that these are complementary dietary aids and not a substitute for medical treatment. Always consult a healthcare professional for persistent fever or severe heat-related illness. A balanced, hydrating diet is your body's best ally in fighting illness and recovering healthily.

For more information on nutrition for sickness, see Healthline's guide to foods to eat when you have the flu.

Frequently Asked Questions

Watermelon is one of the most hydrating fruits due to its exceptionally high water content (over 90%). Its high water and electrolyte levels make it ideal for replenishing fluids lost through sweating during a fever.

Yes, pineapple can be beneficial. It contains bromelain, an enzyme with anti-inflammatory properties that can help reduce inflammation and swelling, which may indirectly relieve some fever-related symptoms like congestion.

Yes, citrus fruits like oranges and lemons are packed with Vitamin C and flavonoids, which are antioxidants that can boost your immune system. However, if you have a sore throat or sensitive stomach, you should consume them in moderation or diluted, as the acidity might cause irritation.

Yes, bananas are a great option when sick, especially with a fever. They are soft and bland, making them easy to digest. They also provide potassium to replace lost electrolytes and offer carbohydrates for energy, making them part of the BRAT diet.

Coconut water is rich in electrolytes like potassium and magnesium, which are crucial for rehydration. During a fever, you lose these minerals through sweat, and coconut water can effectively replenish them, helping the body cool down naturally.

For someone feeling unwell, blending fruits into smoothies or freezing fruit puree into popsicles can make them easier to consume. Infusing water with fruit slices is another excellent way to encourage hydration without the acidity of pure juice.

While natural sugars in fruit provide energy, consuming excessive amounts of processed or high-sugar items can inhibit the immune system. When sick, focus on whole fruits and avoid sugary canned or processed fruit products.