What to Eat to Decrease Body Heat? A Comprehensive Guide

October 7, 2025 •

4 min read

According to a 2022 study, consuming certain foods rich in water and electrolytes can significantly aid the body's natural cooling processes during hot weather. This guide explores what to eat to decrease body heat, focusing on hydrating and easy-to-digest options to keep you feeling cool and comfortable from the inside out.

Quick Summary

This article details specific foods and beverages to consume for natural body cooling, including water-rich fruits, vegetables, and hydrating drinks. It explains the science behind their cooling effects, contrasts hot and cold foods, and provides practical dietary strategies to regulate body temperature effectively.

Key Points

Prioritize High Water Content: Focus on fruits and vegetables like watermelon, cucumber, and leafy greens to stay hydrated and cool.
Choose Electrolyte-Rich Drinks: Replenish essential minerals with beverages such as coconut water, buttermilk, or lemon water.
Eat Lighter Meals: Opt for easily digestible, plant-based meals to reduce metabolic heat produced during digestion.
Incorporate Probiotics: Yogurt and kefir can help soothe digestion and provide a natural cooling effect from within.
Consider Herbs with Cooling Properties: Add mint, cilantro, and fennel to your diet for their naturally refreshing benefits.
Limit Heavy and Spicy Foods (with exceptions): Avoid heavy, greasy meals, alcohol, and excessive caffeine, as they can raise body temperature. However, spicy foods can induce sweating for a cooling effect in some cases.
Maximize Resistant Starch: For starchy foods like rice or potatoes, cooking and then cooling can increase resistant starch, which benefits gut health and blood sugar.

Understanding the Science of Body Cooling Through Diet

The notion of 'cooling' and 'heating' foods has long been a staple of traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM), and modern science is starting to provide some backing for these ideas. The cooling effect of certain foods isn't just about their literal temperature; it is primarily related to how they are processed by the body. Digesting heavy, protein- and fat-rich foods requires more metabolic energy, generating more heat. Conversely, easily digestible foods with high water content help hydrate the body and regulate temperature by promoting sweating, our body's natural cooling mechanism.

Hydrating Fruits to Lower Body Temperature

Staying hydrated is the single most important factor in keeping your body cool. Many fruits are exceptional sources of water and electrolytes, making them powerful natural coolants.

Watermelon: Composed of over 90% water, this fruit is incredibly hydrating and rich in vitamins and antioxidants.
Cucumber: Often used in traditional medicine for its cooling properties, cucumbers contain about 95% water and can be eaten raw in salads or added to water for a refreshing drink.
Pineapple: Contains the enzyme bromelain, which has anti-inflammatory properties that can help reduce internal heat.
Berries: Strawberries and other berries are packed with water and antioxidants, which help reduce inflammation and heat-related stress.
Citrus Fruits: Oranges and lemons are rich in Vitamin C and have high water content, both of which aid hydration and cooling.

Best Vegetables and Herbs for a Cooling Effect

Beyond fruits, many vegetables and herbs possess properties that actively work to cool the body. Incorporating these into your meals can make a significant difference.

Leafy Greens: Spinach, lettuce, and kale have high water content and are easy to digest, making them ideal for salads and light wraps during hot weather.
Mint: The menthol in mint leaves creates a natural chilling sensation. Add fresh mint to water, teas, or salads for a refreshing effect.
Celery: Like cucumber, celery has a very high water content, and its fibrous nature supports healthy digestion.
Fennel Seeds: Traditional medicine uses fennel seeds for their cooling effect and ability to aid digestion. Soaking them in water overnight creates a cooling beverage.
Cilantro: This herb is known for its cooling properties and can be used in sauces, salads, and as a garnish.

Dairy and Beverages for Internal Cooling

Not all dairy is created equal when it comes to cooling the body. Some dairy products and specific beverages can offer significant relief from internal heat.

Yogurt and Buttermilk: These fermented dairy products contain probiotics that aid digestion and have a naturally cooling and soothing effect. Buttermilk, in particular, is a popular traditional coolant.
Coconut Water: A natural source of electrolytes like potassium, coconut water is extremely hydrating and excellent for rebalancing fluids lost through sweating.
Aloe Vera Juice: Consuming food-grade aloe vera can hydrate and provide a cooling effect from the inside out.
Herbal Teas: Chamomile and mint teas can soothe the digestive system and have anti-inflammatory properties that help cool the body.

A Note on Spicy Foods

While it seems counterintuitive, eating spicy food can also help you cool down in hot climates. The capsaicin in peppers triggers nerve receptors in the tongue that make your body think it is overheating. This response causes your body to sweat more, and the evaporation of sweat on your skin creates a cooling effect. This is why spicy cuisines are common in regions with high temperatures.

Comparison of Cooling vs. Heating Foods


Food Type	Examples	Metabolic Effect	Overall Body Impact
Cooling Foods	Watermelon, Cucumber, Yogurt, Mint, Leafy Greens, Coconut Water	Easy to digest, promotes hydration and sweating	Lowers body temperature and soothes digestive system
Heating Foods	Red Meat, Fried Foods, Processed Foods, Caffeinated Drinks, Alcohol	Requires more energy to digest, can be dehydrating	Increases metabolic heat and can lead to discomfort

Lifestyle Considerations Beyond Diet

While diet plays a key role, other factors complement these food choices for optimal temperature regulation. Stay consistently hydrated, and pair these cooling foods with a lighter, plant-forward meal plan. Avoid heavy, fatty, or sugary foods, which require more digestive effort and generate heat. Timing your meals is also important; eating lighter meals and avoiding heavy late-night dinners can help your body rest and cool more efficiently.

Conclusion

Incorporating water-rich fruits and vegetables, hydrating beverages, and probiotic-rich dairy products is an effective and natural way to manage and decrease body heat. By understanding which foods help promote hydration and support efficient digestion, you can build a diet that helps keep you cool and comfortable from the inside out, no matter the temperature outside. Combining these dietary changes with smart hydration habits is the best strategy for staying refreshed throughout the year. For more information on cooling foods and recipes, explore resources from reputable sources like Dr. Axe.

Frequently Asked Questions

Watermelon, cucumber, citrus fruits, and berries are excellent for reducing body heat due to their high water content and hydrating properties.

Yes, drinking cool liquids like water or iced tea can help reduce body temperature by cooling the body internally and preventing dehydration. However, some traditional practices suggest lukewarm drinks like certain herbal teas can also be effective by inducing sweating.

While spicy foods initially make you feel hot by triggering heat receptors, they ultimately induce sweating. The evaporation of sweat then cools the body down, which is why they are popular in hot climates.

Yes, coconut water is rich in electrolytes, and buttermilk, with its probiotics, are both excellent for keeping the body cool and hydrated. Herbal teas like mint or chamomile also provide a soothing, cooling effect.

Heavy, fatty, and high-protein foods require more metabolic energy to digest, which increases your body's internal heat production.

Yes, yogurt is a great cooling snack. Its probiotics aid in digestion, and its cold temperature provides immediate relief. Pairing it with water-rich fruits can enhance the cooling effect.

While consuming food and drinks that are cool or at room temperature can provide immediate relief, the metabolic impact is more significant. Foods with high water content are generally considered 'cooling' regardless of their serving temperature.