8 Foods That Turn Up The Heat (And 8 That Will Chill You Out This Summer)

Summer brings scorching days and sticky nights that can leave us desperate for relief. What we eat plays a huge role in how our bodies handle heat. Some foods actually raise our internal temperature, while others help cool us down naturally.
Understanding which foods fall into each category can be your secret weapon for staying comfortable all summer long.
1. Spicy Chili Peppers

Capsaicin, the fiery compound in chili peppers, tricks your brain into thinking your mouth is literally burning. Your body responds by sweating, which temporarily raises your core temperature.
I once ate a ghost pepper on a dare and spent the next hour with my head under a faucet! While that cooling sweat eventually helps, you’ll definitely feel hotter before you feel cooler.
2. Ginger Root

Gnarly and unassuming, ginger packs a powerful thermogenic punch that boosts circulation and makes you feel warmer. Fresh ginger tea or adding grated ginger to meals stimulates digestion and increases metabolic rate.
The warming sensation spreads from your core outward, making ginger perfect for chilly evenings but potentially uncomfortable during hot summer days.
3. Brown Rice

Complex carbohydrates require more energy to digest, creating heat through a process called thermogenesis. Brown rice takes significant effort for your body to break down, generating warmth as a byproduct.
The fiber content also keeps your digestive system working harder. This whole grain provides sustained energy while subtly raising your body temperature throughout digestion.
4. Cayenne Pepper

Bright red and deceptively potent, cayenne pepper contains concentrated capsaicin that immediately triggers your body’s cooling response. Your metabolism accelerates, blood vessels dilate, and you start sweating almost instantly.
A quarter teaspoon in soup or sprinkled on avocado toast is enough to feel the burn. During college, I added cayenne to everything for a week as an experiment. My roommates thought I had a fever!
5. Oatmeal

Hearty oatmeal requires significant digestive work, generating heat through the energy-intensive breakdown of complex carbs. The fiber content further extends this warming effect as your body processes each spoonful.
Steel-cut varieties take even longer to digest than quick oats. While perfect for winter mornings, save this warming breakfast for cooler summer days when you’re not already battling the heat.
6. Garlic Cloves

Pungent garlic contains allicin and other sulfur compounds that boost circulation and raise core temperature. Crushing or chopping garlic releases these compounds, making their heating effects even stronger.
Raw garlic delivers the most powerful warming sensation. My grandmother swore by eating a raw garlic clove at the first sign of a cold. The heat that spread through my body afterward was undeniable!
7. Black Coffee

Caffeine jumpstarts your metabolism and stimulates your central nervous system, creating a one-two punch that raises body temperature. The darker the roast, the more pronounced the warming effect tends to be.
Black coffee works fastest on an empty stomach. The heat generated isn’t just from the liquid temperature—your body actually produces more heat as it processes caffeine.
8. Coconut Oil

Medium-chain triglycerides in coconut oil are processed differently than other fats, creating heat as your body converts them directly into energy. Unlike slow-burning fats, coconut oil provides an immediate warming effect.
A tablespoon in your smoothie or coffee increases metabolism for hours. During a winter power outage last year, I stirred coconut oil into my tea and genuinely felt warmer within minutes!
9. Watermelon Slices

Bursting with water and natural electrolytes, watermelon helps regulate your internal temperature even on blistering days. The high water content hydrates cells while requiring minimal digestive energy.
Lycopene gives watermelon its vibrant color and provides antioxidant benefits. I once survived a week-long power outage during a heatwave with watermelon as my primary cooling strategy—it works better than you might expect!
10. Cucumber Spears

Cool as a cucumber isn’t just a saying! These crisp veggies are about 96% water and stay below body temperature even after being removed from refrigeration.
Cucumbers contain compounds that reduce inflammation and help your body release heat. The cooling sensation happens immediately upon eating them, making cucumber spears perfect for immediate relief during hot afternoons.
11. Mint Leaves

Menthol in mint leaves activates cold-sensitive receptors, creating a cooling sensation without actually lowering your temperature. This refreshing herb tricks your brain into feeling cooler even when the thermometer climbs.
Crushing mint releases more oils for stronger effects. Growing up, my mom would make mint-infused water on hot days—I still remember the instant relief after that first sip!
12. Coconut Water

Nature’s sports drink, coconut water replenishes electrolytes lost through sweat while providing instant hydration. The natural sugars offer energy without the digestive work that generates additional body heat.
The slightly sweet flavor comes with cooling properties that work from within. After a brutal beach volleyball tournament where temperatures hit 95°F, coconut water brought me back to life when nothing else would!
13. Leafy Greens

Spinach, kale, and lettuce contain mostly water and require almost no digestive energy, preventing the heat generated by metabolizing heavier foods. Their high mineral content supports proper hydration and temperature regulation.
Leafy greens also provide cooling chlorophyll that helps purify blood. A simple salad before a heavier meal primes your body to stay cooler throughout the digestive process.
14. Pineapple Chunks

Tropical pineapple contains bromelain, an enzyme that reduces inflammation, while the fruit’s high water content cools you from within. The natural sugars provide quick energy without taxing digestion.
Slightly acidic and incredibly juicy, pineapple immediately refreshes parched mouths. I keep frozen pineapple chunks in my freezer all summer—they’re better than popsicles for cooling down after yard work!
15. Chia Seeds

Tiny chia seeds absorb up to 10 times their weight in water, creating a cooling gel that keeps you hydrated longer. This slow-release hydration helps maintain stable body temperature even during intense heat.
The omega-3 fatty acids reduce inflammation that can make you feel hotter. Soaking chia seeds in coconut water overnight creates my favorite summer breakfast—cooling, filling, and incredibly refreshing.
16. Citrus Fruits

Oranges, lemons, and grapefruits provide cooling vitamin C while their high water content hydrates instantly. The natural acids stimulate saliva production, creating an immediate cooling sensation in your mouth.
Citrus fruits require minimal digestive energy compared to proteins or fats. My grandfather always kept a bowl of oranges by the porch swing during summer evenings—peeling one released aromatic oils that seemed to cool the air around us!