How To Reduce Body Heat: 8 Tips - Medical News Today

Maybe your like

Medical News TodaySubscribeThe best ways to reduce body heat, and when to see a doctor

Medically reviewed by Avi Varma, MD, MPH, AAHIVS, FAAFP — Written by Adrienne Stinson — Updated on February 19, 2025

Overview
Drink cool liquids
Seek cooler air
Get in cool water
Cold compress
Move less
Change clothing
Take supplements
Consider thyroid health
Causes
Contacting a doctor
FAQ
Summary

It is possible to reduce body heat both externally and internally. Jumping into a cool pool is an example of external cooling, while drinking cold water can help reduce body temperature internally.

This article goes into detail about the common causes of high body temperature and discusses eight tips that can help a person reduce body heat. It also discusses when to consider speaking with a healthcare professional.

How to reduce body heat

woman jumping into a lake to cool down — MoMo Productions/Getty Images

Experts consider normal body temperature to be around 98.6 degrees Fahrenheit (ºF ) or 37 degrees Celsius (ºC), but it can vary by up to 0.9ºF (0.5ºC) depending on the time of day. It also differs slightly from person to person.

There are many reasons why a person’s body temperature may rise. These include illnesses, medications, and intense physical activity. A body temperature above 100.4ºF (38ºC) usually indicates fever.

Simply being outdoors on an extremely hot day can be enough to cause heat exhaustion or heat stroke. This is a growing concern worldwide with the effects of rising temperatures due to climate change.

According to the National Oceanic and Atmospheric Administration’s 2021 Annual Climate Report, the combined land and sea temperature has been rising at an average rate of 0.14ºF (0.08ºC) per decade for nearly 150 years. A 2021 study estimates that climate change is responsible for 37% of all heat-related deaths worldwide.

Body temperature rises when the external temperature increases as well as when the internal temperature increases. The human body is always regulating its temperature and can lower it in four different ways:

vaporization, which it achieves by sweating
radiation, which means releasing heat into the surrounding air
convection, which occurs when cooler air surrounds the body
conduction, which is the transferral of body heat into adjacent cold water or ice

A brain region called the hypothalamus is responsible for regulating body temperature. It checks the body’s current temperature against its normal temperature and then regulates it.

When the body is too hot, regulation occurs through sweating to cool it down. When it is too cold, the hypothalamus triggers shivering to warm it up.

Although it may seem counterintuitive, eating spicy foods and engaging in activities that cause the body to sweat could make it feel cooler compared with the outside temperature. This is because sweating reduces body temperature.

Below are eight tips for reducing body heat.

1. Drink cool liquids

Drinking cool liquids such as water or iced tea can help reduce body temperature by cooling the body internally.

Regular fluid intake can also prevent dehydration, which can increase body heat.

2. Go somewhere with cooler air

People can reduce their body temperature by moving to an area with a cooler external temperature. The body will lose heat by convection.

3. Get in cool water

Swimming in cool water, taking a lukewarm bath, or applying cold water to the body can reduce body temperature. In these cases, body temperature will decrease as a result of conduction.

4. Apply cold therapy to key points on the body

Applying cold water or ice to strategic points on the body where the veins are close to the surface — such as the wrists, neck, chest, and temples — can quickly lower the temperature of the blood running through these veins. This allows the body to feel cooler.

5. Move less

The body releases heat when it moves. In hot temperatures, a person is likely to feel less hot if they avoid heavy exercise and limit their movement.

6. Wear lighter, more breathable clothing

Heat passes more easily through some fabrics than others. Heat can escape from the body more quickly through natural fabrics, such as cotton and linen, than synthetic fabrics, such as acrylic and nylon.

7. Take heat-regulating supplements

Depending on the cause of high body temperature, taking a supplement may help regulate body heat.

A 2018 study that compared plant extracts found that evening primrose oil and black cohosh effectively reduced the frequency and severity of hot flashes in people experiencing perimenopause or menopause.

Black cohosh also reduced the frequency of hot flashes.

Learn more about taking black cohosh during menopause.

8. Speak with a doctor about thyroid health

At times, high body heat may be due to an overactive thyroid gland. When this happens, a person might also notice other symptoms, such as a rapid heart rate, sweating, jaundice, and confusion.

Anyone who thinks they might have a thyroid issue should speak with a doctor.

Potential causes of feeling hot

The cause of high body temperature can be external or internal. Below, we list some of the main reasons why a person may feel hotter than usual:

Hot environment

Spending time outside in very hot weather can increase a person’s body temperature, as can being in a hot indoor environment for extended periods.

Wearing too many layers in either situation can also lead to an increase in body temperature.

Overexposure to sun or heat

Spending too much time in the sun can increase body heat or even lead to heatstroke, which some people call sunstroke.

Children and older adults are particularly at risk of heatstroke. Dehydration from too much sun exposure can further increase body heat. Therefore, it is important to drink lots of fluids and rest after prolonged sun or heat exposure.

What are the signs of being overheated?

Doctors categorize overexposure to heat into three levels: heat cramps, heat exhaustion, and heatstroke.

Although hard on the body, heat cramps do not require medical attention. They tend to subside with plenty of rest and rehydration.

The symptoms of heat cramps include:

high body temperature
dizziness
muscle pain or stiffness

Heat exhaustion requires medical attention if the symptoms last longer than 1 hour or worsen over time.

In addition to the symptoms of heat cramps, a person may experience:

vomiting
headaches
reduced concentration or impaired judgment

Heatstroke is very serious and requires medical attention at a hospital.

The symptoms of heatstroke include the symptoms of heat cramps, as well as:

seizures
difficulty maintaining consciousness
liver failure

Learn more about the difference between heat exhaustion and heatstroke.

Exercising or moving more than usual

When people move, they create energy. Heat is the body’s way of releasing energy. However, too much physical endurance can create too much body heat.

To reduce body heat, people can try temporarily moving less or only moving when necessary.

Perimenopause or menopause

During perimenopause and menopause, people often experience hot flashes and night sweats, which temporarily elevate body temperature.

Medications, hormones, and recreational drugs

Medications and other drugs can raise a person’s body temperature by affecting heat loss or production.

These include:

diuretics
anticholinergics
beta-blockers
neuroleptic drugs
inhaled anesthetics
succinylcholine

These medications either impair the body’s ability to lose heat by sweating or decrease the body’s ability to get rid of excess heat.

Some medications, hormones, and recreational drugs can also cause the body to produce excess heat because they increase the metabolic rate. These include drugs such as MDMA and cocaine.

Being unwell

Body temperature also increases in response to germs such as viruses and bacteria. An increased body temperature helps the body fight off invading illnesses, which is why a fever is often a sign of getting sick.

Thyroid storm

A thyroid storm is an excess of thyroid hormone in the body. It is a life threatening condition that requires immediate medical attention. A thyroid storm may occur after illness, surgery, infection, or pregnancy.

As well as a very high body temperature, symptoms of a thyroid storm include:

a rapid heartbeat
nausea or vomiting
sweating
agitation
abdominal pain
jaundice

Malignant hyperthermia

Malignant hyperthermia is a genetic condition that causes a person to have a severe reaction to certain medications and drugs.

The symptoms include a rapid or irregular heartbeat, high body temperature, and severe muscle spasms. People with this condition require immediate medical attention.

Learn more about hyperthermia.

When to contact a doctor

Any adult with a body temperature of 103ºF (39.4ºC) or higher should immediately contact a doctor.

Caregivers need to take children younger than 3 months to the doctor if their temperature is 100.4°F (38°C) or higher.

In children older than 3 months, a temperature of 101.3ºF (38.5ºC) or a fever that lasts longer than 24 hours requires medical attention.

People should also visit a doctor if their body heat is higher than usual and they also have any of the following symptoms:

difficulty breathing
irritability, drowsiness, or weakness
a stiff neck
light sensitivity
vomiting
refusing to drink or becoming dehydrated
signs of a rash or an infection

Frequently asked questions

Who is at risk of overheating?

Certain groups are more at risk of dying as a result of excessive outdoor heat. This includes adults over age 65, children, and people with heart or lung problems.

People from historically marginalized groups who may have less access to means of cooling down are also more at risk, in particular non-Hispanic Black people.

How to reduce body heat immediately?

This depends on the cause of the high temperature. A person can control a viral fever with medications such as ibuprofen (Advil).

Other health-related causes may require other treatments. A person will need to contact a doctor to find the underlying cause and get the best treatment.

If the cause is excessive outdoor heat, a person should drink water, move to a shaded area, and avoid physical activity.

Which food reduces body heat?

To help stay cool in hot weather, a person can eat fresh fruit and vegetables. Watermelons, cucumbers, and oranges are good choices as they contain a lot of water and can help a person stay hydrated.

In addition, eating cool dairy products such as yogurt can help reduce body heat.

Which vitamins help reduce heat in the body?

Vitamins that help cool the body and reduce heat-related stress include vitamin C, which has anti-inflammatory properties, and B-complex vitamins (especially B2 and B6), which help regulate metabolism.

Vitamin A supports skin health and reduces inflammation. Additionally, minerals such as magnesium and zinc can help regulate body temperature.

Eating hydrating foods such as cucumbers, watermelon, and coconut water can also help cool the body naturally.

Summary

The body can reduce its temperature by sweating or releasing heat into surrounding cooler air or water.

However, rising temperatures worldwide and various health conditions and medications can make it challenging for a person to maintain a normal body temperature in some cases.

A person can use a range of techniques to cool down. Not spending too much time in the sun, limiting movement, and wearing breathable fabrics can all be beneficial.

People should also stay hydrated to avoid dehydration, which further increases body temperature.

Any adult with a body temperature of 103ºF (39.4ºC) or higher should contact a healthcare professional immediately.

Public Health
Biology / Biochemistry
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

6 ways to stay cool in extreme heat. (2025).https://www.fema.gov/blog/6-ways-stay-cool-extreme-heat
10 tips for keeping cool in the summer. (2019).https://cops.usdoj.gov/html/dispatch/07-2019/keeping_cool.html
About heat and your health. (2024).https://www.cdc.gov/heat-health/about/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fextreme-heat%2Fsigns-symptoms%2Findex.html
Annual 2021 global climate report. (2021).https://www.ncei.noaa.gov/access/monitoring/monthly-report/global/202113
Climate change indicators: Heat-related deaths. (2022).https://www.epa.gov/climate-indicators/climate-change-indicators-heat-related-deaths
Definitions of signs, symptoms, and conditions of ill travelers. (2024).https://www.cdc.gov/port-health/php/definitions-symptoms-reportable-illness/
De Groot LJ, et al. (2018). Thyroid storm.https://www.ncbi.nlm.nih.gov/books/NBK278927/
Docherty JR, et al. (2021). Pharmacology of drugs used as stimulants.https://accp1.onlinelibrary.wiley.com/doi/pdf/10.1002/jcph.1918
Fever in children: Overview. (2022).https://www.ncbi.nlm.nih.gov/books/NBK279455/
Gęgotek A, et al. (2022). Antioxidative and anti-inflammatory activity of ascorbic acid.https://pmc.ncbi.nlm.nih.gov/articles/PMC9598715/
Hana M, et al. (2022). B vitamins: Functions and uses in medicine.https://pmc.ncbi.nlm.nih.gov/articles/PMC9662251/
Heat cramps, exhaustion, stroke. (n.d.).https://www.weather.gov/safety/heat-illness
Maley MJ, et al. (2018). Internal and external cooling methods and their effect on body temperature, thermal perception and dexterity.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5777660/
Malignant hyperthermia: What is it? (2023).https://www.health.harvard.edu/a_to_z/malignant-hyperthermia-a-to-z
Mehrpooya M, et al. (2018). A comparative study on the effect of “black cohosh” and “evening primrose oil” on menopausal hot flashes.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868221/
Osilla EV, et al. (2023). Physiology, temperature regulation.https://www.ncbi.nlm.nih.gov/books/NBK507838/
Overview-Vitamins and minerals. (2020).https://www.nhs.uk/conditions/vitamins-and-minerals/
Peacock K, et al. (2023). Menopause.https://www.ncbi.nlm.nih.gov/books/NBK507826/
Vicedo-Cabrera AM, et al. (2021). The burden of heat-related mortality attributable to recent human-induced climate change.https://www.nature.com/articles/s41558-021-01058-x
Wasserman DD, et al. (2021). Cooling techniques for hyperthermia.https://www.ncbi.nlm.nih.gov/books/NBK459311/
Westaway K, et al. (2015). Medicines can affect thermoregulation and accentuate the risk of dehydration and heat-related illness during hot weather.https://onlinelibrary.wiley.com/doi/10.1111/jcpt.12294
Workplace recommendations. (2024).https://www.cdc.gov/niosh/heat-stress/recommendations/?CDC_AAref_Val=https://www.cdc.gov/niosh/topics/heatstress/recommendations.html

Share this article

Medically reviewed by Avi Varma, MD, MPH, AAHIVS, FAAFP — Written by Adrienne Stinson — Updated on February 19, 2025

Latest news

Low dose aspirin does not reduce cancer risk in older adults, long-term study finds
Can treating rheumatoid arthritis before it sets in help delay its onset?
Night owls may have a higher cardiovascular risk: Here's why
Low vitamin D may increase respiratory infection risk by as much as 33%
2 or more alcoholic drinks a day linked to 91% higher colorectal cancer risk

Related Coverage

What are the best home remedies for fever?Medically reviewed by Kevin Martinez, M.D.
A fever is an uncomfortable symptom of infection or illness. Learn about the best home remedies for fever in children and adults here.
READ MORE
What to do about cold sweatsMedically reviewed by Angelica Balingit, MD
There are various reasons a person may experience cold sweats. This may include medical emergencies like heart attack or shock. Learn more here.
READ MORE
What is heat exhaustion?
Heat exhaustion occurs if the body is dehydrated and is unable to regulate its internal temperature. Without treatment, it can develop into heatstroke.
READ MORE
US vaccine guideline changes challenge clinical practice, insurance coverage
Recent changes to the national immunization schedules have raised questions and caused confusion that could complicate care decisions and coverage…
READ MORE
Is ChatGPT the future of AI medical advice? Expert explains pros and cons
Following the release of ChatGPT Health, due to an increased interest in AI-driven medical guidance, MNT discusses the role of AI health advice with…
READ MORE

Tag » Does Body Temperature Rise When Tired

Health Conditions

Health Products

News

Original Series

Podcasts

General Health

Health Tools

Quizzes

About Medical News Today

Find Community

Follow Us