Knowing how to lower body temperature quickly after exercise can save a life. Every year young athletes die of heat related illness, an August 2011 "USA Today" article reports. Acclimating to hotter weather gradually and exercising at cooler times of day reduce the risk of heat stroke. Remaining hydrated also helps your body adjust to heat from the weather and exertion. A fast response to overheating helps to reduce the risk of serious consequences. With a few basic supplies, you can reduce temperature quickly.
Step 1
Get help immediately, if needed. For example, tell your coach, teacher or workout partner that you're overheated. Move into a shady area or an air-conditioned room, the University of Maryland Medical Center advises.
Step 2
Spray yourself with cool water. Remove your hat and shoes. Fan yourself with your hat if you have one, or use any kind of fan such as a stiff piece of paper or a battery fan to help you cool down.
Step 3
Put a wet towel around your neck. Immerse yourself in a tub of cool water, if available, to help bring your temperature down quickly.
Tips and Warnings
- Symptoms of heat exhaustion include heavy sweating, headache, rapid heartbeat, clammy skin, dizziness, nausea and muscle cramps. Drink 2 cups of water prior to exercise and 1 cup every 20 minutes during exercise to help prevent heat exhaustion, the University of Maryland Medical Center advises.
- Heat exhaustion can lead to heat stroke. If body temperature exceeds 104 degrees Fahrenheit, it can cause heart attack or death. Obesity, age, pregnancy and dehydration can increase the risk of heat exhaustion.
Things You'll Need
- Spray bottle of cool water
- Fan or stiff paper
- Cool drink, such as water or a sports drink
- Large towels
- Cold water
- Large tub such as a bathtub or agricultural feed tub
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