Which foods decrease body heat? A Guide to Natural Cooling

January 11, 2026 •

4 min read

Did you know that up to 20% of your daily water intake comes from the foods you eat? Including certain water-rich and cooling foods in your diet can be a surprisingly effective way to help decrease body heat and stay comfortable, especially during warm weather.

Quick Summary

An exploration of natural dietary methods to regulate and lower internal body temperature. It identifies key foods and beverages that promote cooling and hydration through their unique properties and high water content.

Key Points

Hydration is Key: Water-rich foods like cucumber (97%) and watermelon (92%) are top-tier for keeping you hydrated and cool.
Electrolytes Replenish: Coconut water is rich in electrolytes, helping to replenish lost fluids and minerals during hot weather.
Menthol Sensation: The menthol in mint stimulates cold receptors, creating a refreshing and cooling sensation in the body.
Digestive Cooling: Probiotic-rich dairy products like yogurt and buttermilk have a soothing effect on digestion, which helps lower internal heat.
Avoid Heat-Generating Foods: Limiting heavy, spicy, and fried foods can reduce the metabolic heat your body produces during digestion.
Traditional Remedies: Herbs and seeds like fennel and basil seeds are traditionally used for their cooling properties.

The Science Behind Cooling Foods

Certain foods aid the body's natural cooling mechanisms, primarily through high water content and specific compounds. The process of digestion, known as thermogenesis, generates heat, and consuming lighter, water-rich foods requires less energy to process, thus producing less internal heat. When hydrated, the body’s thermoregulation processes, such as sweating, work more efficiently. Foods rich in electrolytes also assist in maintaining fluid balance, which is crucial for optimal cooling. The body can then dissipate heat more effectively through evaporation and increased blood flow to the skin's surface.

Hydrating Fruits That Beat the Heat

Watermelon: The Quintessential Summer Cooler

Watermelon is famously hydrating, consisting of about 92% water. This makes it an ideal food for replenishing fluids lost through sweat and lowering body temperature. Beyond its water content, watermelon also contains antioxidants like lycopene, which helps protect the body from oxidative stress caused by heat. Eating watermelon, or drinking its juice, before outdoor activities can significantly help maintain hydration and comfort.

Juicy Citrus Fruits

Fruits like oranges, lemons, and limes are excellent sources of Vitamin C and have high water content. Adding fresh lemon juice to water not only hydrates but also provides a cooling effect. The taste and aroma of citrus can also create a perception of coolness, and the vitamins support overall health.

Berries and Melon Varieties

Beyond watermelon, other melons like cantaloupe and honeydew are packed with water. Strawberries, cherries, and other berries also have a high water percentage and offer antioxidants that combat inflammation. These fruits can be added to salads, smoothies, or eaten fresh for a refreshing snack.

Vegetables with Powerful Cooling Effects

Cucumber: The Water Champion

With a water content of nearly 97%, cucumber is one of the most hydrating solid foods available. Its minimal sugar and fat content make it a perfect low-calorie choice for staying cool. Enjoying cucumbers on their own, in salads, or infused in water provides an instant refreshing effect.

Leafy Greens and Celery

Leafy greens such as spinach and kale, as well as celery, contain significant amounts of water and minerals. These vegetables are easily digestible, requiring less metabolic activity and generating less heat during digestion. Celery also acts as a natural diuretic, aiding in the removal of excess fluids and toxins.

Refreshing Beverages and Dairy

Coconut Water: Nature's Electrolyte Drink

Coconut water is a natural electrolyte-rich beverage that helps replenish fluids and minerals lost through sweating. Its natural cooling properties and antioxidant content make it an excellent choice for regulating body temperature and preventing heat-related illnesses.

Buttermilk and Yogurt

Buttermilk and yogurt are probiotic-rich dairy products that are known to have a soothing and cooling effect on the digestive system. Consuming fresh, unsweetened curd or buttermilk helps cool the stomach and maintain overall body temperature balance.

Comparison of Cooling Foods


Food	Primary Cooling Mechanism	Hydration Level	Key Nutrients
Watermelon	High water content, lycopene	Excellent (>90%)	Lycopene, Potassium
Cucumber	Very high water content, low calories	Excellent (>95%)	Vitamin K, Vitamin A
Coconut Water	Electrolyte replenishment, high water	Excellent	Potassium, Magnesium, Vitamin C
Mint	Menthol sensation, increased blood flow	N/A (Herbal)	Menthol, Antioxidants
Buttermilk	Digestive cooling, probiotics	Good	Probiotics, Calcium

Herbs and Seeds for a Cooling Touch

Mint and Fennel Seeds

Mint, rich in menthol, stimulates cold-sensitive receptors in the body, providing a sensation of coolness. It can be added to drinks, salads, or yogurts. Fennel seeds, often used in traditional remedies, are also known for their cooling properties. Soaking the seeds in water and drinking it can help soothe the body from within.

Foods to Avoid to Keep Cool

Certain foods can generate more metabolic heat or dehydrate the body, counteracting your cooling efforts. It is advisable to limit intake of:

Spicy foods: While they can induce sweating, they also temporarily increase body temperature.
Caffeinated and alcoholic beverages: These can be dehydrating and should be consumed in moderation.
Heavy, fried, and processed foods: Require more energy to digest and contribute to heat production.
Red meat: Digestion of red meat is more demanding on the body, increasing internal heat.

Conclusion

Strategically incorporating hydrating and cooling foods into your diet is a simple, effective, and natural way to regulate your body temperature. Focusing on a diet rich in water-dense fruits, vegetables, and refreshing beverages helps the body's natural cooling systems work optimally. By choosing lighter meals and staying consistently hydrated, you can enjoy greater comfort and well-being even during the hottest periods of the year. For more information on staying properly hydrated, refer to this comprehensive guide on Using food to stay hydrated.

Frequently Asked Questions

For a quick cooling effect, consume foods with very high water content, like a chilled slice of watermelon or cucumber. Drinking a glass of coconut water or cool buttermilk can also provide rapid relief.

Yes, spicy foods can cause sweating, and as the sweat evaporates from the skin, it has a cooling effect. However, it also temporarily raises your body's temperature, so it's a trade-off.

Most water-rich fruits are beneficial, including melons and berries. However, the best options are those with the highest water content and those that are easily digested, such as watermelon, cucumber, and citrus fruits.

Yogurt and buttermilk contain probiotics that are soothing for the digestive system. A healthier, cooler gut helps maintain the body's overall temperature balance and prevents excess internal heat generation.

Yes, both coffee and alcohol are dehydrating and can interfere with your body's ability to regulate its temperature effectively. Limiting their intake, especially in hot weather, is recommended.

Coconut water is an excellent choice due to its high electrolyte content, which replenishes fluids and helps maintain hydration better than plain water for temperature regulation.

Yes, consuming smaller, lighter meals reduces the amount of metabolic heat your body generates during digestion. Opting for salads and raw foods can be more cooling than eating heavy, cooked meals.