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How to Reduce Body Heat: 5 Incredible Tips to Beat the Heat

Sometimes our bodies get overheated. Being overheated can be a sign that you’re sick or that you need to cool down. If you’ve ever wondered how to reduce your body heat, then read on. 

A lot of things can cause excess body heat. You might be overheated because of an illness, excessive physical activity, or even your environment. Some possible causes are listed below:

  • Inflammatory illness — If you have an infection, your body might create a fever, or excess body heat, to get rid of it.
  • Hyperthyroidism — When the body produces too many thyroid hormones, this excess can cause the body to overheat.
  • Dehydration — Sweating is the body’s quickest way to cool down. If you’re dehydrated, the body can’t sweat as much, and you’ll retain too much body heat.
  • Certain drugs — Some drugs, such as antibiotics, can cause your body to heat up.
  • Hot and humid weather — If you live in a hot and humid climate, the weather makes it difficult for your body to sweat and cool off.
  • Tight-fitting and synthetic clothing — Clothes that are constricting and synthetic are not breathable, and your body might be unable to release excess heat through them.
  • Specific foods — Consuming too much spicy, oily, or fried food can cause your body to heat up. In addition, eating large quantities of high-protein foods like nuts or meats can do the same thing. Stick to cooling foods on hot days or after exercise.
  • Certain drinks — Too much alcohol or caffeine consumed in a short time can make your body heat up quickly.
  • Medical conditions — Some medical conditions, like leukemia, are known to heat up the body.
  • Excessive exercise — Too much exercise without a cooldown period can push your body past its ability to stabilize your temperature. 

Before we get into how to reduce body heat, we’ll explain more about body temperature.

Our bodies naturally produce our own heat. This is why we are considered warm-blooded, like other mammals. Our body has various mechanisms in place to measure our internal temperatures and expel heat when we’ve reached the optimum temperature. 

On average, adults have an internal body temperature of about 98.6 Fahrenheit. When the body reaches 99.0 or higher, for any of the above-mentioned reasons, it uses sweat glands to expel excess heat. 

If you notice that you’re getting hot and not experiencing relief, you can try some of these tips for how to reduce body heat.

Here are five simple but effective ways to help your body stay cool. Look through these tips for how to cool down, and try each one to see which works best for you. You can also combine some of these tips for extra benefit.

Because your body needs sweat to expel heat naturally, it makes sense that you should be giving it water. 

Drinking regularly, even if you’re not thirsty, can help you maintain proper hydration. The body tends to absorb water slowly, so if you don’t drink all day, then chug a whole bottle of water, you’ll end up with a stomachache. 

Drink a few sips here and there throughout your day. Try to keep a bottle of water with you, and take sips occasionally. 

Many cooling foods are actually high in water, which helps you stay cool. Try these cooling foods:

  • Cucumber
  • Zucchini
  • Strawberries
  • Watermelon
  • Cantaloupe
  • Grapefruit
  • Pineapple
  • Lettuce

Adding cooling foods to your diet can help your body naturally regulate its temperature.

Too much exercise can push your body past its ability to cool down. Try to time your exercises in three stages: warm up, work out, and cool down. Prepare your body by stretching or loosening up your muscles. Then perform your workout. Finally, cool down with more stretching and deep breathing. 

Be sure to sip water during your workouts rather than chugging it. Working out on a stomach full of water can make you feel sick. If you don’t feel your body sweating near the end of your workout or during your cooldown, consider drinking a little more water beforehand. 

Tight and synthetic clothes make it harder for your body to move and for your skin to breathe.

Choose clothes that fit loosely so there’s plenty of airflow between your skin and the fabric. If your body gets overheated, it can sweat and release heat into the air. Synthetic clothing also prevents your skin from accessing air, so choose natural fabrics like cotton to give your body a chance to regulate its temperature.

The sun is a major cause of overheating, either from a hot environment or direct sunlight. 

Try to avoid excessive exposure to the sun by using sunscreen and hats. Apply sunscreen at least 15 minutes before you go in the sun to ensure your skin has had time to absorb it.

Wearing hats can prevent the sun from shining right onto your head, which can cause sunburn and excess heat. Find shady spots for your activities if you live in a hot or humid environment and limit your outside activities so you don’t stay out too long. 

If you’re exercising frequently or exposed to hot temperatures due to your environment, your body might often reach its maximum temperature. 

Counter this by resting often. Take frequent breaks if you’re doing an activity outside. Find ways to let your body rest in a cool environment. Get into water, like a cool shower or a pool. A cold-water foot soak can also cool you off quickly.

If you’re in a hot environment, you need to find a cool place to let your body adjust and rest. Try these tips for cooling down a room:

  • Turn off the lights and block the sun with curtains.
  • Turn on the air conditioning or a fan.
  • Spray your body with water from a spray bottle.
  • Lay down and breathe slowly.

Sometimes, you may have excess body heat that you can’t explain. 

If you’ve tried these tips and can’t seem to cool down, you could try starting a journal. Note the times you feel excessive heat in your body. Record if you’re sweating or can’t sweat enough for relief. 

The shifting hormones of menopause can cause hot flashes. Symptoms of some diseases or side effects from medication can also cause excessive body heat. 

If you’ve tried these tips and are still struggling to cool down, it’s time to talk to your doctor. If you have one, bring your journal so they can see what you’ve tried.

Your doctor will want to know if:

  • You have any underlying medical conditions
  • You’re 65 or older
  • You’re pregnant or nursing

Heating up and cooling down are normal body functions. If something has interrupted your body’s natural processes, then you may experience excessive heat.

Try the tips we described above to reduce your body heat. If you aren’t finding relief, talk to your doctor. It may be an indication that you’re ill or that your hormones are not working properly. Pay attention to your body’s signals when you’re exercising. Add cooling foods to your meals. Stay hydrated throughout the day to give your body the tools it needs to keep you cool.

https://www.ncbi.nlm.nih.gov/books/NBK459311/

https://www.cdc.gov/features/extremeheat/index.html

https://www.cdc.gov/disasters/extremeheat/heattips.html

https://medlineplus.gov/ency/patientinstructions/000865.htm

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