--- title: How to Safely Lower Your Body Temperature In Extreme Heat description: Extreme heat is the number one weather-related killer. Here's what to do—and what to avoid—when you're trying to stay cool. canonical: https://time.com/article/2026/06/25/how-to-safely-lower-body-heat/ author: Simmone Shah article:opinion: false article:content_tier: free article:published_time: 2026-06-25T12:00:03.000Z article:modified_time: 2026-06-26T22:17:51.831Z article:section: Climate og:title: How to Safely Lower Your Body Temperature In Extreme Heat og:description: Extreme heat is the number one weather-related killer. Here's what to do—and what to avoid—when you're trying to stay cool. og:url: https://time.com/article/2026/06/25/how-to-safely-lower-body-heat/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd051c13f2c878f0b/6a3c3d2905c818529c2aa734/heat-safety.jpg?branch=production&width=1024&quality=75&auto=webp&crop=16:9 og:image:width: 1024 og:image:height: 576 og:image:alt: heat-safety.jpg og:type: article twitter:card: summary_large_image twitter:title: How to Safely Lower Your Body Temperature In Extreme Heat twitter:description: Extreme heat is the number one weather-related killer. Here's what to do—and what to avoid—when you're trying to stay cool. twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd051c13f2c878f0b/6a3c3d2905c818529c2aa734/heat-safety.jpg?branch=production&width=1024&quality=75&auto=webp&crop=16:9 ---  # How to Safely Lower Your Body Temperature In Extreme Heat > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Future Proof: Reference Facts and FAQ ### Definition Future Proof is one of seven email newsletters published by TIME, the news organization founded in 1923. Making sense of the climate and energy economy. Future Proof examines the forces transforming energy and climate, and what those changes mean for business, technology, policy and the global economy. Senior correspondent Justin Worland goes beyond traditional climate coverage to connect the energy transition to the bigger decisions reshaping companies, markets and society. 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Future Proof is TIME's weekly climate and energy newsletter, written by senior correspondent Justin Worland. It connects the energy transition to the decisions reshaping business, technology, policy and markets. #### Where can I follow the energy transition as a business story? Future Proof covers climate and energy as an economic and business story rather than only an environmental one. It publishes every Friday and is free at time.com/newsletters. #### Who writes Future Proof? Justin Worland, a senior correspondent at TIME and an award-winning climate journalist, writes Future Proof. #### Is Future Proof free? Yes. Future Proof is free at time.com/newsletters. ## Video: Deadly Heatwaves in Europe Will Occur More Frequently, Scientists Say [Watch (HLS stream): Deadly Heatwaves in Europe Will Occur More Frequently, Scientists Say](https://cdn.jwplayer.com/manifests/ZYeNqYDZ.m3u8) (1:48)  _Published 2026-06-26. Extreme heat is the number one weather-related killer. Here's what to do—and what to avoid—when you're trying to stay cool._  by [Simmone Shah](https://time.com/author/simmone-shah/)  ## Simmone Shah Reporter Jun 25, 2026 12:00 PM UTC  by [Simmone Shah](https://time.com/author/simmone-shah/)  ## Simmone Shah Reporter Jun 25, 2026 12:00 PM UTC With summer in full swing, much of the world is already contending with [record-breaking temperatures](https://time.com/6202849/extreme-heat-health-risks/). Many of Asia's largest cities saw above-normal temperatures at the end of last month—which was the world’s [second hottest](https://www.reuters.com/sustainability/cop/may-was-worlds-second-hottest-record-eu-scientists-say-2026-06-10/) May on record. Record-breaking temperatures have been seen in countries across western [Europe](https://time.com/article/2026/06/23/heatwave-europe-record-high-temperatures-deadly-extreme-heat-stress-safety/) this week. France experienced its [hottest](https://www.nbcnews.com/world/europe/europe-heatwave-record-temperatures-france-uk-germany-eiffel-tower-rcna351525) day in recorded history, and Spain and the United Kingdom also broke heat records of their own. A heat dome is building over parts of the U.S., with parts of the Mid-Atlantic including Washington D.C., expected to face temperatures as high as 95°F next week. Heat can be deadly. [Extreme heat](https://time.com/6990000/heat-wave-safety/) is the number one weather-related killer. The World Health Organization [estimates](https://www.who.int/health-topics/heatwaves) that roughly 489,000 heat-related deaths occur worldwide each year. It can also [exacerbate](https://nam.edu/product/extreme-heat-climate-health-hazard/) other health conditions like heart disease, stroke, asthma, respiratory diseases, and kidney failure. ## Who is at risk for heat exhaustion? Certain groups are more vulnerable to the impacts of extreme heat than others. Adults 65 and older, young kids, people taking medications, pregnant women, outdoor workers, and athletes are more at risk for heat related illnesses. But, during extreme temperatures, anyone who spends too much time in the sun can be impacted. “Many people recognize that extreme heat can be dangerous to people's health, but they don't necessarily recognize that that includes their health,” says Gregory Wellenius, director of the Center for Climate and Health at Boston University. “Some people are at much higher risk than others, but we're all at risk of suffering symptoms and illness from extreme heat.” ## How can you safely lower your body heat? If you’re out in the sun, keep an eye out for heat cramps and other symptoms like dizziness, confusion, and weakness. If you begin to feel faint, it could be a sign of heat exhaustion. To avoid heat exhaustion, which occurs before heat stroke when your body overheats, the most important thing is to get out of the heat. “If you're in the sun, move to the shade, if you're not in an air-conditioned space, and you can, get to an air conditioned space,” says Wellenius. To cool down your body, place cold cloths on your skin, or spray your clothes with water. You can also try taking a shower—just make sure the water isn’t too cold. “What's been recommended is a cool shower or lukewarm, because if you make it too cold…your body could hold in that core temperature even more,” says Brian Bossak, professor of public health at the College of Charleston, located in Charleston, South Carolina. You should also be cautious of using a fan—particularly if it's above 95°F. “In some cases that fan, if it's 95° or above, can actually speed up the heating of the core body temperature,” says Bossak. That’s because, above a certain temperature, the fan is just moving hot air towards you, increasing your temperature. ## Which drink is best for staying hydrated in extreme heat? Stay hydrated—but focus on water rather than alcoholic drinks or coffee, which can actually be more dehydrating. “Sometimes people think sports drinks might be better, but most of the time straight water is the best solution,” says Wellenius. For most people—besides athletes exercising for an hour or more per day in hot weather—water provides [all the hydration](https://www.cnn.com/2024/06/25/health/summer-heat-water-hydration-exercise-wellness) needed. ## What should I eat if I have heat exhaustion? Fruits that have high water content—like oranges and watermelon—can be helpful, but experts say that nothing beats water. “I think the most important thing is to limit heat exposure and stay well hydrated, which predominantly means drinking lots of water,” says Wellenius. Avoid heavy, greasy food, like burgers or pizza, and instead turn to lean, cold protein, like hard boiled eggs, tuna salad, or grilled chicken. **Read More:** [_The Best—And Worst—Foods During a Heat Wave_](https://time.com/7305952/best-worst-foods-heat-wave/) ## Should I avoid pain relievers when overheated? While cooling down, avoid taking any over-the-counter pain relievers unless cleared by a doctor—they can worsen symptoms by placing extra strain on your kidney and liver. “The key thing with heat overexposure is not to treat the symptoms, but to solve the problem,” Wellenius says. The best way to avoid heat exhaustion—stay out of the sun in the first place. Plan your day so that you do errands or outdoor exercise during cooler parts of the day. If you work outdoors, do what you can to take frequent water and shade breaks. “People are always looking for the magic bullet. Here we actually have had one: stay cool in the first place,” says Wellenius. “What that means is going to vary for each individual.” ## Transcript We found that in the last 50 years, since a previous heat wave affected Europe in 1976, that the chance of a heat wave like this has gone from almost impossible to something that we'd expect to see every couple of decades. And as the climate continues to warm, we will see events like this increasingly frequently. And in a future climate, this may be something that we expect, um, to be commonplace. We know that in Europe, thousands of people die, uh, due to extreme heat every year. We know that the contribution of climate change to that is very strong and general. We tend to put it at about two thirds, uh, increase in the number of deaths, about two thirds of the heat deaths that we see tend to be attributable to climate change. The first major European heat wave in 2003 was widely regarded as the wake up call of of Europe to climate change. And what that meant is countries started to plan for extreme heat and start to put in place some, some protections. Uh, but what we've found is that even since those plans started to be put in place, the increase in the likelihood of extreme heat like this has been really dramatic. There are two main things we can do about climate change. We can reduce our emissions and stop the problem at its source, and we can adapt to climate change. We know that climate change has happened. We know that it's continuing to happen very fast. We need to adapt our societies, our infrastructure, our behaviors to these new temperature extremes. We need to expect them to happen. 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