Your normal body temperature may fluctuate either to generate more heat or to get rid of it. While the normal body temperature is considered to be 37 degrees Celsius (98.6 degrees Fahrenheit), the average temperature may range from 36.5oC (97.8oF) to 37.2oC (99oF) in adults. Further, body temperature may vary from person to person and also depend on the time of the day it is measured.
Why Does Your Body Temperature Rise?
The hypothalamus, along with the ANS (Autonomic Nervous System), is responsible for maintaining body temperature. However, you may sometimes find your body temperature rising above normal, which is known as heat stress. Heat stress is caused due to extreme environmental heat, underlying infections, conditions like hyperthyroidism, consuming certain foods and drinks, consumption of antibiotics, and more.
If you wish to control heat stresses, here are some useful remedies on how to reduce body heat:
Water is the best fluid for body temperature control. It can cool the body internally and replenish the hydration lost through sweating. In fact, if the body is unable to supply water for sweat, the body temperature will increase further! Thus, it not only keeps you cool but also prevents dehydration.
Drink a tall glass of room temperature or cold water when you notice your body temperature rising. Do this frequently.
Experts(1) suggest that women should drink about 2.7L and men should drink 3.7L of water daily. So keep sipping on this!
[Read: Natural Remedies for Heat Rash]
2. Tender Coconut Water
Wondering how to regulate body temperature and balance your electrolytes? The answer is simple – tender coconut water. It not only rehydrates your body(2) but the vitamins, minerals, and electrolytes present in tender water also prevent dehydration during heat stress.
Pour fresh tender coconut water in a glass and consume it fresh.
About three cups of tender coconut water per day would be effective to bring down body temperature.
[Read: Foods High In Electrolytes ]
Fenugreek is a nutraceutical that can detoxify the body and induce diaphoresis, that is, excessive sweating. It is a well-known fact that sweat helps externally to bring down body heat.
Soaking a teaspoon of fenugreek seeds overnight and chewing on them the following day can reduce body heat. For an instant remedy, you could boil a teaspoon of fenugreek seeds in a cup of water and drink this.
A teaspoon of fenugreek once a day is enough to take effect.
Cucumbers are the best foods that cool the body because they are basically just 96% water and can effectively hydrate your body. Further, they are also helpful in expelling bodily wastes.
Slice a large cucumber, sprinkle some salt over it and eat it. Alternatively, you can make cucumber detox water by adding cucumber, mint, and lemon in a jug of water overnight and consuming it throughout the day.
Cucumbers are safe to consume and are low on calories. Having at least one cucumber a day could significantly bring down your body temperature.
[Read: Benefits of Cucumber Water]
5. Peppermint Essential Oil
Due to its high menthol content, peppermint or spearmint have a cooling effect. As a result, peppermint essential oil can give you the sensation of feeling cooler while bringing down your body temperature.
Before applying peppermint oil topically, you must dilute it with a carrier oil first. You can then apply it to a few key points on your body. Areas like wrists, chest, neck, and temples could yield better results as they have veins closer to the surface that will make it easier to cool the blood, evenly throughout the body. You could also draw a bath, drop a few drops of peppermint essential oil and soak up.
If you suffer from excessive body heat at night, you could add a few drops of peppermint essential oil to your diffuser and let it run at bedtime.
Apply peppermint oil twice a day to bring about a considerable drop in your body temperature.
6. Aloe Vera Gel
The soothing properties of aloe vera gel can be highly potent in treating heat stress. Interestingly, if you are wondering how to lower body temperature with aloe vera gel, it can be applied topically for external cooling, or consumed to cool down internally.
Apply fresh aloe vera extract generously over your body. After about 20 minutes, take a bath in cold water to rinse it off. Repeat if necessary. Alternatively, take two tablespoons of aloe vera gel, blend it with a cup of cold water and drink the juice.
Do this as and when you notice your body temperature rising. You can drink the aloe vera juice every day on an empty stomach.
[Read: Aloe Vera for Skin]
7. Sitali Breath
When you are coupled with thoughts on “how to regulate body temperature naturally”, Sitali Breath is the best answer to it. It is a yoga breathing exercise that has a cooling effect on your body and mind.
- Sit in a comfortable position. Relax your body and your mind.
- Stick your tongue out and roll the tongue lengthwise to form a pipe. If you are unable to roll your tongue, pucker your lips.
- Slowly inhale through your mouth. After holding your breath for a few seconds, gently exhale through your nose.
- Repeat the above steps for about 5 minutes.
Perform the Sitali Breath at least twice a day to regulate your body heat.
Other Effective Tips for Reducing Body Heat
If you often experience heat stress, here are a few more tips that may help:
- Drink sufficient amounts of fluids.
- Wear loose, comfortable cotton clothes.
- Restrict strenuous physical activity or movement when you feel your temperature rising.
- Avoid eating spicy, oily, or fried foods.
- Limit your alcohol or caffeine intake.
- Get some sleep and while you’re at it, sleep on your side.
- Bathe in cool (not cold) water or go for a swim.
- Avoid direct exposure to the sun’s heat and sit someplace cooler with proper ventilation.
- Visit a doctor to diagnose any underlying condition.
- Take heat-regulating supplements.
While heat stress may not be an immediate cause for concern, it could either be a symptom of some other underlying condition, It could lead to dehydration. Hence, it must be taken seriously and acted upon immediately. Your best shot at regulating body temperature is by drinking an adequate amount of water and staying off hot places.
1. Why Am I Hot All the Time?
The possible reasons for an increase in body heat include:
- Dressing up in tight outfits made from artificial or synthetic materials
- Fevers, infections, hyperthyroidism, menopause or other conditions
- Strenuous physical exercise
- Exposure to heat
2. Does Drinking Cold Water Decrease Body Temperature?
Yes, cold water is one of the best remedies to bring down body temperature.
3. Does Heat Cause Acne?
Excessive body heat and sweating could cause acne breakouts, which are normally called sweat pimples. Further, it could also result in heat rashes.