How to Stay Cool Naturally in Hot Weather: Simple Herbal and Aromatherapy Tips
- Dr Lucy
- Jun 24
- 8 min read
When temperatures rise, many of us notice the same thing: we feel more tired, less productive, and somehow a little less ourselves.
It's easy to blame poor sleep or a busy schedule, but often the heat itself is responsible.
Hot weather places additional demands on the body. We lose more fluid through sweating, our cardiovascular system works harder to regulate temperature, and we may require more rest than usual. In other words, if you've been feeling a little sluggish during a heatwave, there may be a very good physiological reason for it.
The good news is that staying cool doesn't have to involve expensive gadgets or complicated wellness routines. Nature provides some wonderfully simple ways to support ourselves during hot weather, from cooling herbs and water-rich foods to aromatherapy and practical hydration strategies.
Here are some of my favourite ways to work with the season rather than against it.
Why Hot Weather Feels So Draining
Our bodies work hard to maintain a relatively stable internal temperature.
When the weather becomes hot, blood vessels near the skin widen to help release heat, and sweating increases to cool us through evaporation. While incredibly effective, these processes require energy and increase our need for fluids and electrolytes.
Common signs that the heat may be affecting you include:
Fatigue
Headaches
Feeling lightheaded
Brain fog
Irritability
Reduced concentration
Increased thirst
Sometimes the answer isn't another coffee (as much as we might feel we need one!) - it's water, shade and a little rest.
Making Water More Interesting
One of the most common things I hear during hot weather is: "I know I should drink more water, but I just don't feel like it."
The truth is that staying hydrated is often less about willpower and much more about making hydration enjoyable. Adding fresh herbs, citrus fruits and seasonal ingredients to water can make a huge difference by creating subtle flavours that encourage us to drink more throughout the day.
It's simple, beautiful and makes even an ordinary jug of water feel a little more special.
My Favourite Summer Infusion
This is the combination I find myself making on repeat during the summer months:
Lemon Balm, Mint & Lemon Cooling Water
Ingredients
A handful of fresh lemon balm leaves
A handful of fresh mint leaves
½ lemon, sliced (organic and unwaxed)
1 litre cold water
Method
Gently bruise the herbs between your fingers to release their aroma.
Add to a jug with the lemon slices and water.
Allow to infuse in the fridge for at least an hour before serving.
The result is fresh, lightly citrusy and wonderfully refreshing on a warm day.
Mint provides its characteristic cooling flavour, while lemon balm contributes soft citrus notes that pair beautifully with lemon.
I like to make it in the evening and leave to infuse overnight so we're good to go right from waking!
Other Delicious Combinations
Once you start experimenting, there are endless possibilities:
🌿 Mint and cucumber
🍓 Strawberry and basil
🍊 Orange and rosemary
🍋 Lemon and thyme
🫐 Blueberry and mint
🥒 Cucumber, lime and mint
The goal isn't to create a miracle health drink, it's simply to make hydration feel inviting. Sometimes the easiest way to drink more water is to make it something you genuinely look forward to.
Stay Hydrated with Water-Rich Foods
Hydration isn't only about what we drink. Let's be honest, many of us find it challenging to meet our recommended fluid intake, but don't forget we can also make our food choices do some of the heavy lifting for us!
Many fruits and vegetables contain significant amounts of water and can contribute to overall fluid intake while providing valuable vitamins, minerals and fibre. Some of the most hydrating foods include:
Food | Approximate Water Content |
Cucumber | 96% |
Lettuce | 95% |
Celery | 95% |
Watermelon | 92% |
Strawberries | 91% |
Cantaloupe Melon | 90% |
Peaches | 89% |
On hot days, I often encourage people to think beyond the water bottle.
A bowl of strawberries, slices of watermelon, cucumber in salads, chilled herbal teas and homemade ice pops can all help support hydration in a way that feels enjoyable rather than like another task on the to-do list.
Don't Forget Electrolytes
When we sweat, we don't just lose water. We also lose electrolytes including sodium, potassium and chloride. These minerals play important roles in fluid balance, nerve function and muscle contraction.
If you've been sweating heavily, replacing fluids alone may not always be enough. you might chose to use an electrolyte supplement - particularly if you've been exercising. Foods that naturally provide electrolytes include:
Watermelon
Bananas
Coconut water
Leafy greens
Tomatoes
Oranges
Soups and broths
For most people, a balanced diet combined with adequate fluid intake is sufficient to replenish what is lost during normal summer activities.
A Peppermint Cooling Cloth
One of the simplest and most effective natural remedies for hot weather is a chilled peppermint cooling cloth.
Why it works
Peppermint contains menthol, a naturally occurring compound that activates cold-sensitive receptors in the skin known as TRPM8 receptors. Interestingly, peppermint doesn't actually lower body temperature. Instead, it creates a sensation of coolness that the brain interprets as relief from heat.
Combined with a chilled cloth, the effect can feel surprisingly refreshing.
Peppermint Cooling Cloth Recipe
You'll need:
2 peppermint tea bags or a generous handful of fresh peppermint leaves
250ml boiling water
A clean flannel or cotton cloth
Method:
Place the peppermint in a mug or jug and pour over boiling water.
Allow to steep for 10–15 minutes.
Strain if needed and allow the infusion to cool completely before placing it in the fridge.
Once chilled, soak a clean cloth in the peppermint tea and apply to:
The back of the neck
Wrists
Ankles
Feet
It's particularly lovely after gardening, walking or spending time outdoors on a warm day. it can also feel wonderful sooting to tried, swollen feet.
Lemon Balm and Mint Ice Pops
Hydration is much easier when it tastes good.
These herbal ice pops combine two classic summer herbs: refreshing mint and gently uplifting lemon balm. Lemon balm (Melissa officinalis) has traditionally been used to support relaxation and emotional wellbeing, while mint contributes a crisp, cooling flavour that feels perfectly suited to warm weather.
Lemon Balm & Mint Ice Pops Recipe
Ingredients
½ cup fresh lemon balm leaves and aerial parts
½ cup fresh mint leaves
4 cups water
1–2 tablespoons honey or maple syrup
Juice of ½ lime
Thin slices of lime (optional)
Method
Place the herbs into a large heatproof jug or jar.
Pour over freshly boiled water and allow to steep for 15–20 minutes.
Strain and allow the herbal infusion to cool completely.
Stir in honey or maple syrup to taste, along with the lime juice.
Pour into ice-pop moulds and freeze until solid.
These are wonderfully refreshing on a hot afternoon and offer a simple way to increase fluid intake while enjoying the flavours of the herb garden.
A Cooling Aromatherapy Foot Massage
After a long day in the heat, few things feel quite as restorative as a cooling foot massage.
Why it works
The soles of the feet contain a dense network of blood vessels close to the surface of the skin. Applying a cooling peppermint and lavender massage oil to the feet and ankles can feel deeply refreshing, while the massage itself encourages circulation and may help relieve the heavy, tired sensation many people experience during hot weather.
Peppermint provides the cooling sensation, while lavender brings a calming aromatic quality that many people find relaxing at the end of the day.
Cooling Foot Massage Oil
Ingredients
1 tablespoon (15ml) carrier oil such as sweet almond or jojoba oil
1 drop peppermint essential oil
2 drops lavender essential oil
Method
Combine the oils in a small bowl and massage into the feet and ankles as needed.
Avoid applying peppermint essential oil near the eyes or to broken skin, and wash your hands thoroughly afterwards.
Cooling Hydrosols: Summer Aromatherapy at Its Simplest
When people think of aromatherapy, essential oils tend to get all the attention. Yet during hot weather, I often find myself reaching for hydrosols instead.
Hydrosols are the aromatic waters produced during the distillation of plants. They contain trace amounts of essential oil alongside water-soluble plant constituents, making them gentle, refreshing and wonderfully easy to use.
If you've already read my article on making rose hydrosol, you'll be pleased to know that the same basic method can be used with many other seasonal plants and herbs. There is something rather special about using a hydrosol made from plants you've grown yourself. If you'd like to explore starting your own aromatherapy-apothecary garden here in the UK you can read more about it here.
Peppermint hydrosol is one of my favourite summer companions. Kept in the fridge, it provides an instant cooling mist for the face, neck and chest. Lavender hydrosol is equally lovely, particularly for hot, flushed skin or warm evenings when you're ready to wind down.
Cooling Lavender & Peppermint Hydrosol Mist
A simple cooling mist that can be kept in the fridge and used throughout the day.
Ingredients
50ml peppermint hydrosol
50ml lavender hydrosol
Optional:
1 teaspoon aloe vera gel or vegetable glycerine
Method
Combine the ingredients in a clean spray bottle and shake gently before use.
Store in the refrigerator and mist onto the face, neck, shoulders or chest whenever you need a refreshing boost.
The peppermint provides an immediate cooling sensation, while lavender brings a soothing, calming quality that feels particularly welcome on hot days.
This spray also brings much needed releif to sun-exposed skin - you might choose to combine with aloe vera gel for addedd cooling and hydrating relief.
Can I Use Essential Oils Instead?
You absolutely can, but there is an important difference when it comes to making water-based sprays..
Essential oils do not naturally mix with water. If you'd like to make a water-based cooling spray using essential oils, you'll need a suitable dispersant or solubiliser, such as Solubol, to distribute the oils safely and evenly throughout the mixture.
Without a dispersant, the essential oils will simply float on the surface of the water, increasing the likelihood of concentrated droplets coming into contact with the skin.
For this reason, hydrosols are often the simplest, safest and most elegant choice for summer cooling sprays. They provide the aromatic qualities of the plant in a form that is naturally compatible with water and beautifully suited to hot weather.
How Can I Use Essential Oils?
If you enjoy using essential oils, a peppermint roller blend is one of the simplest ways to create a cooling sensation during hot weather.
To make your own, add:
2 drops peppermint essential oil
10ml carrier oil (such as fractionated coconut, jojoba or sweet almond oil)
Apply to the wrists, back of the neck or soles of the feet as needed.
If you don't fancy making your own, dōTERRA do a pre-diluted peppermint Touch roller, which is even easier. Keep it in your bag and apply whenever you need a refreshing boost.
Peppermint contains menthol, which activates cold-sensitive receptors in the skin, creating a cooling sensation without actually lowering body temperature.
Bonus: Peppermint also doubles as a beautiful support for nausea, travel-sickness or digestive discomfort.
Not suitable for children under 3 years. If pregnant or breastfeeding, seek personalised advice before using essential oils.
More Than Keeping Cool
One of the things I love most about herbal medicine is that it encourages us to pay attention to the season we're actually living in.
Summer doesn't ask the same things of us as winter. Our routines change. Our appetites shift. We naturally gravitate towards lighter foods, cooling herbs, fresh fruits and longer evenings outdoors. Rather than seeing hot weather as something to battle through, we can choose to work with it.
A jug of lemon balm and mint water in the fridge. A cooling peppermint cloth after time in the garden. I'd love to hear about your favourites!
Simple practices, perhaps, but often the ones we return to year after year.
The best seasonal remedies are rarely complicated. They help us feel a little more comfortable, a little more connected to the natural world around us, and a little more in tune with what our bodies need.
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