What Should We Eat or Drink to Reduce Body Heat?

December 1, 2025 •

4 min read

According to a study on temperature regulation, mammals can significantly lower their body temperature by consuming cooler water. Beyond just cool water, the right dietary choices are a powerful tool for temperature regulation. This guide explores what should we eat or drink to reduce body heat and stay comfortable in hot conditions.

Quick Summary

This guide provides a comprehensive overview of foods and drinks that help lower internal body temperature. It outlines a variety of hydrating and cooling options, from water-rich fruits to herbal teas, and identifies certain foods and beverages to limit for better heat management.

Key Points

Emphasize Hydration: Consume plenty of water, coconut water, buttermilk, and iced herbal teas to stay hydrated and cool internally.
Eat Water-Rich Produce: Incorporate fruits like watermelon and melons, along with vegetables like cucumber and celery, into your meals for their high water content.
Use Cooling Herbs and Seeds: Add mint, fennel seeds, and sweet basil (sabja) seeds to your drinks and food to benefit from their natural cooling properties.
Limit Heating Foods: Reduce your intake of heavy, hard-to-digest foods like red meat, fried foods, and excessive spices, which can increase internal body temperature.
Opt for Lighter Meals: Eat smaller, more frequent meals to decrease the metabolic heat generated during digestion.
Avoid Dehydrating Beverages: Restrict alcohol and caffeinated drinks, which can contribute to dehydration and make it harder for your body to cool down.

The Science Behind Cooling Foods and Drinks

Your body generates heat as a natural byproduct of its metabolic processes. During hot weather or intense physical activity, this internal heat can rise to uncomfortable levels. Your body's primary cooling mechanism is sweating, but certain foods and drinks can assist this process by promoting hydration and influencing digestion. Traditional medicine systems like Ayurveda have long recognized this principle, categorizing foods by their "cooling" or "heating" properties to maintain balance.

Cooling Foods to Incorporate Into Your Diet

High water content is the most critical factor in a food's cooling effect, as it aids in hydration and can help reduce internal temperature. Other properties, such as being easy to digest, also play a role by preventing the body from generating excess metabolic heat.

Water-Rich Fruits:

Watermelon: Composed of about 92% water, this fruit is a powerhouse for hydration. It also contains lycopene, an antioxidant that can protect against sun damage.
Melons (Cantaloupe and Muskmelon): Rich in potassium and water, they help balance electrolytes lost through sweat.
Citrus Fruits: Oranges, lemons, and limes are excellent sources of Vitamin C and electrolytes, helping to replace what is lost during sweating.

Hydrating Vegetables:

Cucumber: With over 95% water content, cucumbers are incredibly effective for flushing toxins and reducing internal heat.
Leafy Greens: Spinach and kale are high in water, iron, and fiber, contributing to hydration and overall health.
Celery: Another water-dense vegetable rich in minerals like potassium, calcium, and magnesium, which are vital for proper hydration.

Dairy and Probiotic Foods:

Yogurt and Buttermilk: Fermented dairy products contain probiotics that aid digestion and have a natural cooling effect on the body.

Herbs and Seeds:

Mint (Pudina): The menthol in mint provides a natural cooling sensation. Add it to drinks, salads, or chutneys for a refreshing kick.
Fennel Seeds (Saunf): Soaking fennel seeds in water creates a cooling digestive drink. They also help with digestion and have a cooling effect.
Sabja Seeds (Sweet Basil Seeds): Soaking these seeds causes them to swell and form a gel-like texture, which, when added to drinks, provides significant internal cooling.

Beverages for Beating the Heat

Staying hydrated is the single most important step in regulating your body temperature. While plain water is essential, other drinks can offer additional benefits and flavor without adding unwanted sugars or stimulants.

Coconut Water: Often called nature's sports drink, coconut water is packed with electrolytes like potassium, which replenish the minerals lost during sweating.
Buttermilk (Chaas): A traditional cooling beverage, buttermilk is light on the stomach and full of probiotics that aid digestion.
Iced Herbal Teas: Chilled teas made from mint, chamomile, or hibiscus have natural cooling properties. Unlike caffeinated teas, they help you stay hydrated without causing dehydration.
Lemon-Mint Water: A simple and refreshing mix of lemon juice, fresh mint leaves, and cool water is an excellent electrolyte-balancing drink.
Sattu Drink: This traditional North Indian drink, made from roasted gram flour, cools the body and provides sustained energy.

Foods and Drinks to Limit or Avoid

Just as some foods can help you cool down, others can increase your internal body temperature or contribute to dehydration. Avoiding or limiting these items, especially during hot weather, can make a significant difference.

Comparison Table: Cooling Foods vs. Heating Foods


Category	Cooling Food Example	Why It Cools	Heating Food Example	Why It Heats
Beverages	Coconut Water	Electrolyte-rich and hydrating.	Alcoholic Drinks	Causes dehydration and increases metabolic heat.
Proteins	Tofu/Soy Products	Light and easy to digest.	Red Meat	Requires more energy to digest, increasing internal heat.
Spices	Mint	Contains menthol, which provides a cooling sensation.	Spicy Foods (Capsaicin)	Triggers a heating sensation and increases sweating, though can also be cooling.
Cooking Method	Raw Salad	Consumed cold, requires less energy to digest.	Fried/Oily Foods	Digestion requires more effort, generating excess heat.

Lifestyle Considerations for Optimal Cooling

In addition to adjusting your diet, several lifestyle changes can enhance your body's ability to regulate its temperature. Eating smaller, more frequent meals, for example, puts less strain on your digestive system, which in turn reduces metabolic heat production. Wearing light, breathable clothing made of cotton or linen allows heat to escape from the body more easily.

Conclusion

By focusing on a diet rich in water-dense fruits, hydrating vegetables, and cooling beverages like coconut water and buttermilk, you can effectively assist your body's natural temperature regulation process. Limiting foods that increase metabolic heat, such as heavy red meats, fried foods, and alcohol, further supports this effort. Combining smart dietary choices with adequate hydration and simple lifestyle adjustments is the most effective strategy for managing your internal body heat and staying comfortable, especially in warm weather. For more personalized dietary advice, consider consulting a nutritionist or registered dietitian who can assess your specific needs.

This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare professional regarding any health concerns.

Frequently Asked Questions

Water-rich fruits like watermelon, melons, citrus fruits (oranges, lemons), and berries are best for reducing body heat. Their high water content and nutrients help with hydration and electrolyte balance.

While it may feel hot in your mouth, capsaicin in chili peppers can trigger sweating, which is the body's natural cooling mechanism. For some, this can have a net cooling effect, but it's not universally effective and can cause discomfort.

Plain cool water is the most fundamental and effective drink. Other great options include coconut water for electrolytes, buttermilk for digestion, and refreshing herbal teas like mint or chamomile.

Yes, it is advisable to limit coffee and alcohol. Both are diuretics and can lead to dehydration, making it more difficult for your body to regulate its temperature effectively.

Probiotics in yogurt and buttermilk aid digestion. Easier digestion means the body generates less metabolic heat, which helps maintain a cooler internal temperature.

Consuming cold foods and liquids can provide immediate internal cooling. Studies show that drinking cooler water can sharply decrease body temperature. However, the primary benefit comes from the hydrating properties of the food itself, regardless of temperature.

Yes, eating lighter, smaller, and more frequent meals helps. Digestion is a metabolic process that produces heat, so a heavy meal requires more energy to process, leading to a rise in internal temperature.