The invention discloses an efficient uniform thermal particle cooling water slot and a cooling method. The water slot comprises a slot body, wherein the slot body is formed by connecting a slot bottom plate and two slot side plates; a plurality of fluid disturbance ridges are arranged in a runner of the slot body; each fluid disturbance ridge is an inclined polyhedral cone which is formed by an incident flow plate, a drainage plate, the slot bottom plate and the slot side plates; each incident flow plate is arranged towards water flow; each drainage plate is arranged back to the water flow; top sides of each incident flow plate and each drainage plate are connected to form a flow-limiting top side, and the bottom sides of each incident flow plate and each drainage plate are connected with each slot bottom plate respectively; one end of each incident flow plate and each drainage plate is connected with the slot slide plates to form a front end of each inclined polyhedral cone; the other end of each incident flow plate and each drainage plate forms a tip end of each inclined polyhedral cone; flow-limiting structures which are high in front ends and low in tip ends are formed on fluid disturbance ridges of the slot body; and the front ends and the tip ends of the fluid disturbance ridges of the slot body are sequentially connected. The cooling water slot disclosed by the invention has the advantages of being simple in structure, convenient to manufacture, low in cost, high in cooling speed, uniform in cooling effect and the like.