Heat stress is a situation where the body absorbs too much heat, leading to stress, illness, or even death. This occurs when the body is not able to cool itself enough to keep its temperature within the normal range of 36.5-37.5 °C (97.7-99.5 °F).
The body normally cools off by sweating, but sometimes sweating is not sufficient and the temperature keeps rising. Thus, if the body is exposed to and gains greater heat than it can dissipate, its temperature control mechanism starts to fall under pressure.
This can be detrimental to the normal functioning of the body by disrupting its normal metabolism and chemical balance.
Cool Water Provides Instant ReliefCool water is the instant go-to remedy for any heat-related episode. It is the cheapest, easiest, and quickest way to bring down the body temperature as well as to help the body recover from the side effects of high temperature. Drink enough water throughout the day to replenish fluids lost through sweating.
- As soon as you notice an increase in body temperature, drink a tall glass of cool water. Then, sip some cool water every 15 minutes. This will help prevent dehydration, which can worsen your condition.
- Another option is to add ice cubes to a foot tub filled with cool water. Immerse your feet in the bucket for 15 to 20 minutes.
- You can also enjoy a cool bath to reduce body heat.
Drink Coconut WaterCoconut water is another effective remedy to help treat heat exhaustion. Its electrolyte composition is excellent for rehydrating the body. Plus, it is loaded with nutrients that help lift your energy levels.
A 2016 study published in the Journal of Natural Sciences Research found coconut water to be suitable and beneficial as an energy drink for workers exposed to prolonged heat as it helps replenish the ion electrolytes in the body.
Another 2014 study published in Motriz explained the benefits of drinking coconut water before an intense physical activity in the heat. It amplifies the capacity to put in much more effort and with much less exhaustion, is retained by the body far longer than plain water or any other flavored drink.
Sip on a Mild Lemon DrinkRegular use of lemon can keep the body cool and prevent heat-related illnesses.
The high vitamin C in lemon can help lower body temperature. It also hydrates and oxygenates the body to keep you feeling energized and refreshed during the endlessly hot summer days.
A 2016 study published in the Journal of Animal Physiology and Animal Nutrition found that administering a diet rich in lemon verbena and vitamin C to heat-stressed broilers had a mitigating effect on their elevated body temperature.
- Squeeze the juice from ½ lemon into a glass of water.
- Add 1 teaspoon of honey and a pinch of salt to it.
- Drink about 3 glasses of this refreshing drink a day.
Take Peppermint BathOwing to its menthol content, peppermint has come to be regarded as a natural cooling agent. It is a versatile ingredient that can be added to an array of dishes, consumed as part of a hot or cold tea, and used as an aromatic and soothing addition to therapeutic baths. Each of these peppermint applications is an effective remedy to reduce body heat.
Furthermore, peppermint also helps relieve other symptoms such as nausea and headache. A 2015 study published in the Scandinavian Journal of Medicine and Science in Sports found that that L-menthol application either before or toward the end of exercise induces cool sensations in the body, consequently alleviating the thermal discomfort.
Another 2016 study published in the Indian Journal of Applied Medical Science showed that supplementation of peppermint powder in the diet of broiler chickens improved oxidative stability, performance, body temperature regulation, and carcass and internal organ weights.
- Simmer a few ounces of fresh peppermint leaves in a pot of boiling water for 15 to 20 minutes. Strain out the leaves and allow the water to cool. Add this water to a bathtub filled with the cool bath water and soak in it for at least 20 minutes. You can also prepare a peppermint bath by adding a few drops of peppermint essential oil to cool bath water.
- Alternatively, Steep 1 teaspoon of fresh or dried peppermint leaves in 1 cup of hot water. Strain and sweeten the tea with a little raw honey. Cool it in the refrigerator and enjoy your cool peppermint tea a few times a day.
Consume WatermelonBecause watermelon is mostly made up of water, it is especially effective as a hydrating agent and in bringing down elevated body temperature. A potent detoxifier, this fruit helps remove harmful toxins from the body, which can contribute to body heat.
Safeguard your body against the adverse effects of a particularly scorching summer by eating watermelon regularly.
- Eat a few slices of watermelon, or combine it with some cold milk and sugar to make a refreshing drink.
- You can also mix cubes of watermelon with cucumber and muskmelon. Then, drizzle a little olive oil and balsamic vinegar over it to make a healthy salad.
Aloe Vera can be BeneficialThe cathartic properties of aloe vera are multifold, one being its ability to combat excessive body heat. All thanks to its soothing and cooling properties, the wonder gel derived from the aloe vera plant can help maintain normal body temperature.
To make it all the more satisfying and balmy, store it in the refrigerator before application.
- Extract fresh aloe vera gel from an aloe leaf and rub it over your body. Leave it on for at least 20 minutes, and then take a cold bath. Repeat as needed.
- You can also drink a glass of homemade aloe vera juice prepared with up to 2 tablespoons of aloe vera gel.
A Glass of ButtermilkButtermilk is an Ayurvedic favorite for combating heat stress, due to its probiotic-rich and heavy-duty vitamin and mineral content.
This lethal composition makes buttermilk a tonic that replenishes the body by making up for the fluids and nutrients lost due to excessive perspiration as well as by improving metabolism.
It can also be beneficial for women who suffer from hot flashes.
Reap the Benefits of CorianderCoriander, also known as Chinese parsley, is effective in regulating body heat, especially during the summer months.
There’s a whole variety of preparations that can put this leafy green herb to good use, which only works to make your food and drinks more appetizing to the nose, eyes, and taste buds.
What’s more is that coriander boasts a whole list of nutrients that make it a great value addition to any meal.
- Fresh coriander juice protects the body against sunstroke. Also, when consumed on an empty stomach, this health-giving potion helps detoxify the body.
Alternatively, clean and chop coriander leaves. Heat water in a vessel over medium flame, add the coriander leaves and let it boil for 10 minutes. Remove the pot from the stove and let it cool. Strain the coriander water, add lemon and salt, mix well, and enjoy!
Coriander chutney is also a popular side dish which can be prepared by grinding and mixing mint and coriander leaves to form a paste, and adding lemon juice for the extra zing.
Dress AccordinglyShield your skin from sunburn by slathering copious amounts of sunscreen on it with an SPF of at least 15 and reapplying it every 2 hours, more so if you are going for a swim or are prone to over-perspiration in general.
Summer accessories such as a wide-brimmed hat and sunglasses are also recommended every time you step out in the sun for long periods. A parasol or umbrella can also help safeguard you against the dizzying glare and heat of the summer sun.
Strip away any extra or unwanted layer of clothing that you might have on, and keep yourself as light as possible. Try to stick to an understated color palate for your summer wardrobe, with a lot of whites, pastels, and other subtle shades that reflect sunlight.