Top 16 Cooling Herbal Remedies and Recipes for Summer 2025 – Refresh and Soothe Naturally

Summer 2024 is here, and staying cool while enjoying the sunshine is essential. While ice cream and cold beverages offer momentary relief, they don’t address the core body heat. For a deeper, lasting cool-down, turn to nature’s own herbal allies.

Herbs have long been used to help regulate body temperature and soothe heat-related discomforts. Although not FDA-regulated, choosing high-quality, pure herbs and consulting healthcare professionals ensures safe and effective use.

Before starting any herbal regimen, especially if pregnant, nursing, or on medication, seek advice from your doctor and a qualified herbalist to avoid allergies or interactions.

What Are Cooling Herbs?

Traditional herbal knowledge often categorizes herbs as heating, neutral, or cooling based on their effects on the body. Cooling herbs help reduce internal heat either by lowering body temperatures (refrigerants) or encouraging gentle sweating (diaphoretics).

According to herbalist Benjamin Zappin, LAc, refrigerants include lemongrass, chrysanthemum, lemon balm, lavender, spearmint, peppermint, and chamomile. Diaphoretics, which promote perspiration, include peppermint, lemon balm, catnip, elderflower, and chamomile.

While inducing sweat might seem counterintuitive, sweating naturally cools the body—much like air conditioning. Diaphoretics work subtly without excessive sweating.

The Role of Taste in Cooling Herbs

Ayurveda and Traditional Chinese Medicine classify herbs by taste, influencing their cooling or heating properties. Sweet, bitter, and astringent tastes typically cool the body, while salty, sour, and pungent tastes tend to generate heat.

For example, chilies are pungent and heating but also have astringent qualities that contribute some cooling effects. Mildly sweet foods like melon and peeled almonds support cooling without adding excess sugar.

Herbal Action Beyond Taste

Cooling herbs don’t just feel cool—they actively reduce body heat through their metabolic effects, known in Ayurveda as “vīrya.” Unlike cold foods that cool only the mouth temporarily, these herbs work deeply on bodily tissues for lasting relief.

Common Signs of Internal Heat

Heat affects more than just skin temperature; it can cause physical symptoms like pain, redness, and swelling, as well as emotional states such as agitation, anger, and anxiety. Modern fast-paced lifestyles often exacerbate this heated state of mind.

Individual responses to heat vary—some thrive with warmth, while others feel overwhelmed. Cooling herbs help restore balance holistically.

16 Must-Try Cooling Herbs: Benefits & Uses

Coriander (Cilantro)

Known for antioxidant and neuroprotective benefits, coriander may also help regulate blood sugar. Add fresh coriander to salads, soups, and sauces or enjoy it in guacamole.

Mint

Peppermint and spearmint provide cooling sensations and digestive relief. Peppermint oil can soothe abdominal discomfort and IBS symptoms. Brew as tea, take in capsules, or use in refreshing spritzers.

Rose

With anti-inflammatory effects, rose helps ease pain, soothe burns, and reduce anxiety. Use rose water in skincare or sip fragrant rose tea.

Lavender

Popular in aromatherapy, lavender can reduce anxiety, depression, insomnia, and migraines. Diffuse, apply topically, or add to baths and drinks.

Dill

A culinary herb with antioxidant and antibacterial properties, dill supports digestion and diabetes management. Use in soups, stews, dressings, and pickles (note: fermented pickles are heating).

Chamomile

Calming for digestion and nerves, chamomile also aids skin conditions, pain relief, and sleep. Drink as tea or apply chamomile oil topically.

Lemon Verbena

This lemon-scented herb exhibits antioxidant and sedative effects. Use in teas, jellies, sauces, or vinaigrettes.

Chickweed

Traditionally used for inflammation, skin infections, and anxiety, chickweed can be eaten raw, brewed as tea, or applied topically.

Cardamom

Spice up your dishes with cardamom, which may reduce triglycerides and support metabolic health. Common in curries, baked goods, and chai tea.

Elderberry

Rich in vitamin C and antioxidants, elderberry supports immunity and has antiviral properties. Enjoy in syrups, gummies, jams, or mocktails.

Hibiscus

Hibiscus tea may benefit heart health, reduce inflammation, and improve insulin resistance. Brew as a vibrant tea or use in relishes and salads.

Lemongrass

Known for its citrus aroma and skin benefits, lemongrass is great in Asian cuisine, teas, and aromatherapy.

Goldenseal

Used traditionally for infections and inflammation, goldenseal treats wounds and digestive issues. Available in teas, tinctures, and topical products. Consult an herbalist for dosing.

Oregon Grape

Helpful in treating psoriasis, eczema, and digestive problems. Often taken as a tincture or tea. Berries are edible but tart.

Catnip

Calms nerves, eases pain, and may lower blood pressure. Brew as tea or take as tincture. Fun fact: cats love it too!

Aloe

Famous for soothing sunburns, aloe also has immunomodulatory and anti-inflammatory properties. Use gel topically or add to smoothies and drinks, avoiding latex residues.

Refreshing Cooling Herbal Recipes

Mint Cilantro Chutney

A sweet-savory blend spotlighting cilantro’s cooling effects. Reduce garlic and chilies for maximum refreshment.

Lavender Lemonade

Honey-sweetened and floral, this lemonade recipe offers a delightful way to enjoy lavender’s calming benefits.

Agua de Jamaica (Hibiscus Iced Tea)

A tart, popular Mexican beverage perfect for hot days. Prepare hibiscus concentrate for a refreshing treat.

Coconut Rose Drink

Combine organic rose syrup with coconut water for a sweet, floral, and hydrating beverage. Substitute with pomegranate syrup if preferred.

Lemon Dill Cucumber Noodles

Hydrating cucumbers paired with dill create a light, cooling dish ideal for summer heat.

Strawberry Mint Water

Simple and flavorful, muddle strawberries with fresh mint for a naturally refreshing infused water.

Cooling Skin & Body Care

Herbal Sunburn Cubes

Freeze aloe, plantain, violet, and witch hazel into soothing ice cubes to calm sunburned skin.

Peppermint Rosemary Body Spray

A revitalizing spray blending cooling peppermint with circulatory-supportive rosemary and optional lemon verbena, lavender, or rose oils.

Where to Buy Quality Herbs

• Mountain Rose Herbs – trusted for Western herbs
• Banyan Botanicals – top source for Ayurvedic herbs
• Five Flavors Herbs – co-founded by Benjamin Zappin, specializing in quality blends

Extra Tips to Stay Cool

• Choose vegetables with high water content like cucumber and lettuce
• Opt for lighter, liquid-based meals such as soups and stews
• Enjoy cooling fruits like melons
• Include refrigerant beans like adzuki and mung beans
• Limit ice intake to avoid digestive dilution
• Focus on sweet, astringent, and bitter foods for natural cooling

Remember, mild sweetness supports cooling without negating benefits—moderate added sugars accordingly.

Final Thoughts

Beat the summer heat naturally in 2024 by incorporating cooling herbs into your diet and self-care. Whether through teas, meals, or topical treatments, these herbs help lower body temperature and calm the mind, enhancing overall wellness.

Crystal Hoshaw is a dedicated writer, mother, and yoga practitioner passionate about holistic self-care and mindful living. Follow her journey on Instagram.

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