Which foods lower body temperature?

January 9, 2026 •

3 min read

According to the National Institutes of Health, staying well-hydrated is key for thermoregulation, the body's process of maintaining its core temperature. Incorporating certain foods high in water content and other cooling properties can be an effective way to support this process and find relief from excess heat.

Quick Summary

This guide outlines the best foods to eat to reduce body temperature, including water-rich fruits and vegetables, hydrating dairy products, and certain herbs. It explores the mechanisms by which these foods aid in thermoregulation and provides practical tips for incorporating them into your diet for optimal cooling.

Key Points

Hydration is Key: Water-rich foods like cucumber, watermelon, and coconut water replenish fluids lost through sweating, which cools the body.
Digestive Ease: Opting for lighter, easily digestible meals reduces the metabolic heat generated by your body during digestion.
Natural Cooling Sensations: Herbs like mint contain menthol, which triggers cold receptors on the skin for an instant cooling effect.
Electrolyte Balance: Coconut water and buttermilk help replenish essential electrolytes lost from sweat, crucial for proper hydration and cooling.
Avoid Heat-Generating Foods: Limiting heavy, spicy, or high-fat meals, as well as alcohol and caffeine, prevents an increase in internal body temperature.
Spicy Food Paradox: In hot, dry climates, spicy foods can paradoxically cause sweating, which leads to evaporative cooling and can make you feel cooler.
Calcium's Role: Leafy greens rich in calcium and magnesium act as thermoregulators, helping the body manage its internal temperature effectively.

The Science Behind Cooling Foods

Foods can help regulate body temperature through a few key mechanisms. The most significant is hydration. Water-rich foods replenish fluids lost through sweating, which is the body's primary cooling method. As sweat evaporates from the skin, it dissipates heat. Additionally, lighter, more easily digestible foods require less energy to process, meaning your body generates less metabolic heat after a meal. Certain foods also contain compounds like menthol that trigger cold-sensitive receptors, creating a cooling sensation.

Top Foods to Incorporate for a Cooling Effect

Cucumber: Composed of about 96% water, cucumbers are incredibly hydrating and have minimal fat and sugar content. They are rich in vitamins K and C, and can be eaten raw in salads or blended into drinks.
Watermelon: With over 90% water content, this summer favorite is a powerful hydrator. It also contains vitamins A and C, and the antioxidant lycopene, which helps protect against heat-induced oxidative stress.
Coconut Water: Rich in electrolytes like potassium, sodium, and magnesium, coconut water is excellent for rehydrating after sweating. It helps restore the body’s fluid balance and provides a natural, low-calorie energy boost.
Mint: Mint contains menthol, an organic compound that stimulates cold-sensitive receptors and creates a refreshing, cooling sensation. It can be added to water, iced tea, salads, or used as a garnish.
Buttermilk and Yogurt: These dairy products are known for their cooling properties, especially when consumed chilled. Buttermilk, in particular, is a digestive aid that helps regulate body temperature, while yogurt provides probiotics that support gut health.
Leafy Greens: Vegetables like spinach, kale, and lettuce have high water content and are easy to digest. They are also high in calcium and magnesium, minerals that support the body’s natural temperature regulation.

Comparison of Cooling Foods


Food Item	Primary Cooling Mechanism	Key Nutrients	Ease of Digestion	Best For
Cucumber	High water content, hydration	Vitamin K, C, Potassium	High, Very easy	Quick hydration, salads
Watermelon	High water content, hydration	Vitamin C, A, Lycopene	High, Easy	Sweet snack, smoothies
Coconut Water	Electrolyte replenishment	Potassium, Magnesium, Sodium	High, Very easy	Post-workout, heat exhaustion
Buttermilk	Probiotics, digestive aid	Probiotics, Calcium, Potassium	High, Easy	Soothing stomach, metabolism
Mint	Menthol sensation	Antioxidants	Medium, Aids digestion	Flavoring drinks, garnishes
Spicy Foods	Induced sweating	Capsaicin	Low, Varies	Specialized climate adaptation

How to Incorporate Cooling Foods into Your Diet

Integrating these foods into your daily meals is simple. Start your day with a chilled smoothie made with yogurt, spinach, and melon. For lunch, a refreshing salad with a base of lettuce, cucumbers, and citrus fruits makes for a light, hydrating meal. Buttermilk or coconut water are great choices for mid-day beverages to replenish electrolytes. For snacks, slices of watermelon or cucumber are easy and effective. In the evening, opt for lighter, lean proteins like grilled fish and steamed vegetables, which are less taxing on the digestive system than heavy red meat. Experiment with mint-infused water to stay hydrated throughout the day. For those in extremely hot climates, incorporating spicy foods in moderation can actually help cool the body by triggering sweat and the subsequent evaporative cooling process.

Foods to Limit or Avoid

Just as some foods can help cool the body, others can contribute to internal heat. Heavy, greasy, and processed foods require more metabolic energy to digest, which can increase body temperature. Excessive intake of red meat and certain root vegetables like potatoes are also known to generate more heat. High-fat meals and excessive carbohydrates can have a similar warming effect. Additionally, caffeine and alcohol can cause dehydration, hindering the body's natural cooling mechanisms. Focusing on lighter, water-rich alternatives will support your body's temperature regulation and overall comfort during warmer periods. More information on food properties can be found in nutritional studies via PubMed.gov.

Conclusion

By focusing on a diet rich in hydrating and easily digestible foods, you can effectively help lower your body temperature and combat discomfort from heat. Water-rich fruits and vegetables, cooling dairy, and specific herbs and spices all play a role in promoting hydration, supporting digestion, and stimulating the body's natural cooling processes. Incorporating these dietary changes is a natural and effective strategy to stay comfortable and well-regulated, whether facing hot weather or dealing with internal heat imbalance.

(https://pubmed.ncbi.nlm.nih.gov/35015278/)

Frequently Asked Questions

Water-rich foods, such as watermelon and cucumber, increase fluid intake and help flush toxins. This supports the body's primary cooling mechanism: sweating. As sweat evaporates from the skin, it lowers your core temperature.

Yes, spicy foods can temporarily increase body temperature, which triggers your body's natural cooling response of sweating. The subsequent evaporation of sweat from your skin helps cool you down.

Yogurt contains probiotics that aid digestion and soothe the stomach, which helps regulate internal heat. Its cool, refreshing texture also provides immediate relief.

When you sweat, you lose electrolytes like potassium and sodium. Drinks rich in electrolytes, such as coconut water, help replenish these minerals, rehydrating the body and supporting its ability to regulate temperature effectively.

While ice cream may provide a momentary sensation of coolness, its high fat, protein, and sugar content require more metabolic energy to digest. This process can increase internal body temperature, offsetting the initial cooling effect.

Mint contains menthol, which activates cold-sensitive receptors in your mouth and throughout your body, producing a cooling sensation. This can help you feel refreshed and cooler, especially when added to beverages or salads.

To prevent an increase in body heat, you should limit foods that require more energy to digest, including heavy, greasy, or spicy foods, excessive red meat, caffeine, and alcohol. These can hinder your body's natural cooling mechanisms.

Yes. Internal cooling properties relate to how a food affects your body's metabolic processes and hydration levels, like cucumber's high water content. External properties refer to how a food, like mint's menthol, stimulates cold receptors on your skin to create a physical sensation of coolness.