Content

• Steps

There are many natural ways to lower your body temperature, whether you want to cool down or need to lower a fever. Start by staying hydrated and eating foods with a lot of water. You can also try home remedies, such as a foot bath or a warm bath. However, some cases, such as heat shock or high fever, require prompt medical attention. If you notice severe symptoms, call emergency services as soon as possible.

Steps

Method 1 of 3: Respond quickly

1. 

   Wear loose, light, and light-colored clothing. If possible, remove layers of clothing. Light and light fabrics like silk, chiffon, cotton and linen are the best options in hot weather. In addition, you should also try to wear white or light-colored clothing; these colors can resist heat thanks to their ability to reflect sunlight.

2. 

   
   
   Sit in front of a fan or air conditioner. If possible, look for a place with air conditioning. If you don't have air conditioning at home, go outside and go to places like grocery stores, movie theaters or friends' houses. At the very least, you can stay cooler when sitting in front of a fan.
   • If you only have a fan for cooling, try using cool water to moisten your skin while sitting in front of the fan. Water on your skin feels good, and you will feel cooler as the water evaporates.
3. Hand fan by long and gentle movements. If you don't have an air conditioner or fan, you can fan your arms to reduce your body temperature. It is important to use a fan (or something that can be used as a fan) with a large surface and avoid strenuous fans.
   • If the fan is moved too fast, the blood in your body will pump up and make you hotter. Gentle movements can help evaporate sweat and reduce body temperature.
   • Moisturizing the skin with cool water while fan is also helpful.

4. 

   
   
   Try it out relaxation methods. Sit comfortably, breathe slowly and deeply. When you inhale, count to 4, then hold your breath while counting to 7, then exhale for 8 counts. Perform minimal controlled breathing exercises for 10-15 minutes to reduce heart rate and lower body temperature.
   • If that helps, listen to relaxing music or nature sounds like the sound of waves or whale songs.
   • Try meditating. You can find guided meditation exercises for relaxation purposes on YouTube and other services.
   • Relaxation techniques can help cool you down if you are experiencing hot flashes.

5. 

   
   
   Soak your feet in cold water. Fill a small pot with cold water and ice, then soak your feet in the basin. For best results, you should soak for at least 60 minutes.
   • If you just want a little cooler, you can soak it for as long as you like.If you want to lower your body temperature (due to a fever, for example), you should soak for more than 60 minutes. Taking a foot bath less than 60 minutes will not reduce body temperature.
   • Add ice or change cold water when it starts to warm.

6. 

   Take a warm bath or wash yourself with a sponge. If you want to reduce your fever, a warm bath is better than a cold bath. You may experience shivering while soaking in cold water, and this can increase your body temperature.
   • If you don't have a bathtub, try wiping yourself with a damp sponge, washcloth or cloth.
   • It is also a good idea to turn on the fan while showering or wiping your body.
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Method 2 of 3: Stay cool with food and water

1. 

   Drink cool water little by little. Drinking water is also a way to lower your body temperature and replenish the amount of fluids you have lost through sweat. You should drink 180 - 240 ml of water every 15 minutes; This is more effective than drinking lots of water at once.
   • Drink cool water instead of cold water. Water that is too cold can cause stomach upset or headaches.

2. 

   Drink sports drinks. When exercising in hot weather, grab a bottle of sports drink to refresh your energy. Sports drinks will provide water to the body, while replenishing the amount of salt and essential minerals lost through sweat.
   • Staying hydrated is essential, so you should avoid sodas and drinks that contain sugar, alcohol, and caffeine. When consumed, these drinks can increase body temperature and cause dehydration.
   • You could also try drinking electrolyte water, such as Pedialyte water.
   • Make sure to choose sports drinks other than energy drinks, as there may be a caffeine content in energy drinks. Sports water is also an energy drink that can increase heat generation in the body.
   • You should also be mindful of the sugar in sports drinks. High sugar also means more calories, and calories will be added to the amount of water you drink.

3. 

   Suck on ice. In addition to being pleasant and cool, you can also reduce your body temperature when sucking ice cubes, which in turn also helps prevent heat exhaustion and heat shock.
   • Remember that you still need to stay hydrated. A little ice will not fill your body with enough water with a full glass of water.

4. 

   Eat foods with lots of water. In general, the more water a food contains, the more likely it is to lower your body temperature. Watermelon, cucumber, and green leafy vegetables are great options.
   • Foods with a lot of water are usually easily digested. Easier digestion will burn less energy and produce less heat.

5. 

   Avoid alcohol, caffeine and sugar. When you need to cool down, you will be more likely to be tempted to find cold beer, iced coffee, sugar tea or sports drinks (some sports drinks can contain high levels of caffeine and sugar). However, these ingredients, when ingested, cause dehydration, increase skin heat and prevent the body's ability to control heat.

6. 

   Avoid foods high in fat, protein and carbohydrates. It may sound paradoxical, but cold ice cream will eventually warm you up, although it will temporarily cool you down too. Fat, protein and carbohydrates all require more energy during digestion. More energy also means hotter.
   • Other foods to avoid while hot include red meat, nuts, and brown rice.
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Method 3 of 3: Handling emergencies

1. 

   See your doctor if you have a high fever or severe symptoms. A fever above 40 degrees C is a cause for concern in both adults and children. For babies under three months old, you need to call your doctor when the fever is over 38 degrees Celsius.
   • Other serious symptoms include convulsions, loss of consciousness, confusion, stiff neck, difficulty breathing, and severe pain.

2. 

   Call an ambulance when someone shows signs of heat shock. Heat shock is a condition that is more serious than the feeling of heat or heat stress and requires urgent medical attention. Signs of heat shock include a high temperature above 40 degrees Celsius, confusion or agitation, nausea and vomiting, rapid breathing, heart palpitations, and unusual sweating.

3. 

   Move victim to heat shock in a cooler place. During the emergency call, keep the victim in the shade. If possible, bring them in a home with an air conditioner or fan.

4. 

   Place an ice pack on your neck, groin, and armpits. According to the advice of the emergency operator, you need to cool the victim while waiting for the ambulance. An ice pack or cold washcloth is an effective solution. A cold bath can also help lower body temperature, but you need to make sure the person is not shaking.
   • If you are outdoors, your best option might be a tap or a watery place like rivers and lakes.
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