What to drink to bring down body heat? A hydrating nutrition guide

October 14, 2025 •

4 min read

According to Medical News Today, dehydration can lead to increased body heat. Proper hydration is essential for your body's natural temperature regulation, especially during hot weather or intense physical activity. Here, we'll explore what to drink to bring down body heat, from simple water to electrolyte-rich homemade beverages, and which drinks to avoid.

Quick Summary

This guide explores effective hydrating and cooling beverages that help regulate body temperature naturally. It covers electrolyte-rich options, herbal infusions, and fruit-based drinks, detailing how they combat overheating. The content also addresses common misconceptions and highlights which drinks can exacerbate dehydration.

Key Points

Stay Hydrated with Water: Drinking plenty of cool water is the most fundamental and effective way to regulate body temperature and prevent dehydration.
Replenish Electrolytes Naturally: Coconut water and buttermilk are excellent natural sources of electrolytes, which are essential for maintaining fluid balance during hot weather.
Embrace Cooling Ingredients: Use ingredients like mint, cucumber, and watermelon in your drinks for their inherent cooling properties and high water content.
Avoid Dehydrating Beverages: Limit your consumption of sugary sodas, caffeinated drinks, and alcohol, as they can worsen dehydration and hinder your body's cooling efforts.
Focus on Homemade Coolers: Opt for simple, homemade beverages like lemon water or fruit-infused water to control sugar intake and maximize hydration benefits.

The Importance of Hydration for Temperature Regulation

Your body's ability to maintain a stable core temperature is a complex process orchestrated by the hypothalamus in the brain. The primary mechanism for cooling is sweating, where moisture released onto the skin evaporates and dissipates heat from the body. When you become dehydrated, your body's ability to produce sweat is compromised, making it harder to cool down and increasing the risk of heat-related illnesses.

Drinking cool liquids provides both internal and external cooling effects. It helps maintain proper blood volume and circulation, which is vital for transferring heat from your body's core to the skin's surface. Beyond plain water, certain ingredients found in natural beverages can enhance this cooling process due to their specific nutritional properties.

Top Natural and Hydrating Drinks to Combat Body Heat

Coconut Water

Often called nature's sports drink, coconut water is an excellent choice for rehydration due to its rich electrolyte content, including potassium and magnesium. It replenishes lost minerals and helps maintain fluid balance, which is crucial during high heat. Choose fresh, tender coconut water over packaged versions to avoid added sugars.

Buttermilk (Chaas)

A traditional probiotic-rich drink, buttermilk aids digestion and provides a significant cooling effect on the body. The probiotics support gut health, which can be sensitive to heat stress. For an extra refreshing boost, a pinch of roasted cumin and mint can be added.

Lemon Water (Nimbu Pani)

This classic summer drink is simple, effective, and rich in Vitamin C and electrolytes. A homemade version with fresh lemon juice, water, a pinch of salt, and a touch of honey or sugar is far better than store-bought varieties. It helps to flush out toxins and instantly refreshes.

Watermelon Juice

Composed of over 90% water, watermelon juice is incredibly hydrating and rich in antioxidants like lycopene. Its natural sweetness makes it a delicious way to replenish fluids. Blending fresh watermelon chunks is a great, simple recipe to keep on hand.

Cucumber and Mint Cooler

Cucumbers are more than 95% water and can be blended with mint and lemon for a powerfully hydrating and cooling beverage. Mint's menthol content provides a natural, refreshing sensation that can help soothe an overheated system.

Herbal Infusions (Hibiscus, Peppermint)

For those who prefer a non-caffeinated alternative to tea, herbal infusions are a great option. Peppermint tea, whether hot or iced, contains menthol that produces a cooling effect. Hibiscus tea is another cooling option with anti-inflammatory properties.

Sattu Sharbat

Popular in parts of India, this drink is made from roasted Bengal gram flour and mixed with cold water, black salt, and lemon juice. Sattu is rich in protein and fiber, making it a nutritious and sustained-release cooling drink.

Comparison of Cooling Drinks


Drink	Key Benefits	Preparation Notes	Avoid If...
Coconut Water	Electrolytes, rapid rehydration	Best from fresh, young coconuts.	Monitoring potassium levels.
Buttermilk (Chaas)	Probiotics, aids digestion	Add spices like cumin and mint for flavor.	Lactose intolerant or vegan.
Lemon Water	Vitamin C, replenishes lost electrolytes	Mix fresh lemon juice, water, salt, and honey.	Sensitive to citrus acidity.
Watermelon Juice	High water content, lycopene	Blend fresh, seedless watermelon chunks.	Watching sugar intake closely.
Iced Herbal Tea	Anti-inflammatory properties, menthol effect	Brew, chill, and add mint or lemon.	Caffeine-sensitive (if using black/green tea).
Sugarcane Juice	Instant energy, detoxification	Drink fresh from a hygienic source.	Diabetic or watching sugar intake.

Drinks to Limit or Avoid When Overheated

Not all drinks are created equal when it comes to cooling down. Some beverages can actually increase dehydration and worsen feelings of being hot.

Sugary Sodas and Fruit Juices: The high sugar content in these drinks can lead to a quick spike and crash in energy. More importantly, they can cause your body to lose fluids through urination, hindering the cooling process.
Caffeinated Drinks (Coffee, Caffeinated Tea): While iced coffee and tea may feel cooling initially, caffeine is a diuretic, meaning it increases urine production and can lead to dehydration. Opt for non-caffeinated herbal teas instead.
Alcoholic Beverages: Alcohol also has a diuretic effect. It can impair your body's ability to regulate temperature and significantly increase the risk of heat-related illness.

The Role of Water-Rich Foods

Beyond drinks, incorporating water-rich foods into your diet is a powerful way to stay cool. Fruits and vegetables like cucumbers, watermelon, leafy greens, and citrus fruits contribute significantly to your overall hydration. Combining these with yogurt, in a salad or smoothie, provides not only hydration but also beneficial nutrients and a sustained cooling effect. For example, blending cucumber with mint and a squeeze of lime can create a simple yet highly effective body-cooling concoction.

Conclusion

When the temperature rises, knowing what to drink to bring down body heat is critical for staying comfortable and safe. Prioritizing hydration with water, coconut water, buttermilk, and homemade fruit-based coolers is the most effective approach. These natural options not only cool your body from the inside out but also replenish essential electrolytes lost through sweating. By limiting sugary, caffeinated, and alcoholic drinks, you can help your body's thermoregulation mechanisms function efficiently, preventing overheating and the associated health risks. For more expert health information, consider consulting resources like the Better Health Channel, which provides guidance on coping with extreme heat.

Recipes for Optimal Cooling

Homemade Cucumber-Mint Water

Slice 1 cucumber and a handful of fresh mint leaves.
Add to a pitcher of cold water.
Squeeze in the juice of half a lemon.
Allow to infuse for at least one hour before drinking.

Refreshing Buttermilk (Chaas)

Blend 1 cup of plain yogurt with 2 cups of cold water.
Add a pinch of roasted cumin powder, black salt, and finely chopped mint leaves.
Mix well and serve chilled.

Watermelon-Lemon Slush

Blend 2 cups of seedless watermelon chunks with the juice of 1 lemon.
Add a few ice cubes and blend until slushy.
Garnish with a mint leaf for extra freshness.

Frequently Asked Questions

Drinking cool or ice-cold beverages provides a more immediate cooling sensation internally. However, plain cool water is often just as effective in hydrating the body and supporting its natural cooling mechanisms over time.

Yes, spicy foods can induce sweating by triggering a nerve receptor, which then helps to cool the body as the sweat evaporates. However, this is best done when the environment is not humid, as high humidity limits the effectiveness of evaporative cooling.

Caffeine has a diuretic effect, which increases urine production and causes your body to lose fluids. This can lead to dehydration, making it harder for your body to regulate its temperature and exacerbating the feeling of being hot.

You can naturally sweeten cooling drinks by using fresh fruits like watermelon or mango, or by adding a small amount of raw honey. Herbal teas can also be enjoyed without any sweetener, or with a dash of cinnamon for flavor.

Fresh sugarcane juice can provide instant energy and hydration, and is considered a cooling drink. However, it is high in natural sugars and should be consumed in moderation, especially by diabetics or those monitoring their sugar intake.

For children, offering plenty of water is the most important step. Water-rich snacks like watermelon or cucumber slices, or a small glass of coconut water, are also excellent, hydrating options. Avoid sugary drinks and excessive juices.

No, both hot and iced herbal teas containing cooling ingredients like peppermint are effective. The key is the menthol in the mint, which stimulates your body's cold receptors, providing a soothing, refreshing sensation.