Today, we're diving into one of my favorite topics – staying cool in the summer with the help of herbal remedies. As I record this, it's mid-July 2024, and boy, it’s hot out there! So, let’s stay cool, shall we?

Living in the mountains, I'm lucky to have a cool, tree-covered home with a refreshing river in my backyard. If the heat gets too much, I just jump in the river. Floating and rafting are some of my all-time favorite summer activities. Just last week, we wrapped up my daughter's  birthday by floating down a river I've loved for years. Of course, adventure comes with its mishaps – we dumped the kayak, and added to the day’s adventures.  Ultimately, it became a good reminder of how to stay safe while playing outdoors, and keep cool!

The realist is that not everyone has a river at their disposal, so let’s talk about how herbs can help us beat the heat and avoid the dreaded heat exhaustion or heat stroke. Here are some of my top herbal tips to keep you cool this summer. But first, let’s start with a few ways you can recognize things are heating up just a bit too much…

Recognizing Excessive Heat Symptoms:

1. Sweating or Lack of Sweat: Your body’s trying to cool down. If you’re not sweating, you might be dehydrated.
2. Skin Changes: Redness, heat rash, or itchy bumps – all signs of overheating.
3. Thirst and Dark Urine: Indicators that you need more hydration.
4. Rapid Breathing and Heartbeat: Signs of your body working hard to cool down.
5. Dizziness, Headaches, Fatigue: Symptoms of heat affecting your overall health.

So if you’re recognizing signs like above, what herbs can you turn to? Of course, this isn’t an exhaustive list, but certainly a good start. We do have a workshop inside Apothecary Momma where we dove much deeper on these herbs, and the whole topic of keeping cool in the summer, and how to help yourself and others if you do get too hot. And now, on to the herbs…

Herbal Allies for Cooling Down:

Lemon Balm (Melissa officinalis)

Lemon balm, or Melissa officinalis, is like a burst of sunshine in your herb garden. It's got this delightful lemony scent that just makes you smile. But did you know it's also a fantastic cooling herb? Lemon balm is a diaphoretic, which means it helps your body cool down by promoting sweating. Plus, it's known for its mood-boosting properties, so it's perfect for those hot, irritable days.

Try making a refreshing lemon balm iced tea or adding it to a cooling herbal spritzer. It’s great for hot flashes too! Just think of it as your herbal air conditioner.

Peppermint (Mentha piperita)

Oh, peppermint! This herb is a summer superstar. Whether you’re sipping it in a tea or spritzing it on your skin, peppermint is incredibly refreshing. It's cooling because it contains menthol, which has a chilling effect on the skin and helps to reduce body temperature.

One of my favorite tricks is to make a peppermint spray. Just brew some strong peppermint tea, mix it with witch hazel, and pour it into a spray bottle. Keep it in the fridge for an extra cool blast when you need it.

Fennel (Foeniculum vulgare)

Fennel is not just for your digestive woes – it’s also a cooling, mucilaginous herb. This means it has a slippery quality that coats and soothes your insides, which is perfect for cooling down from the inside out. Fennel seeds can be chewed on, added to salads, or made into a tea. The fresh fronds and bulbs are great in salads too, adding a sweet and refreshing crunch.

Elderflower (Sambucus nigra)

Elderflower is a delicate, diaphoretic herb that helps you sweat out the heat. It’s also anti-inflammatory, which is great for reducing any heat-induced swelling or puffiness. Make a batch of elderflower tea and chill it in the fridge for a cooling drink. You can also use cooled elderflower tea as a soothing wash for heat rash or sunburn.

Hibiscus (Hibiscus sabdariffa)

Hibiscus tea is not only deliciously tart and refreshing, but it's also a fantastic cooling herb. It's packed with vitamin C and acts as a vasodilator, helping to cool your body and quench your thirst. I like to make a big batch of hibiscus iced tea with a mix of other cooling herbs like mint and lemon balm. It’s perfect for those scorching summer days.

Try Out This Heavenly Hibiscus Iced Tea:

• 2 parts Tulsi
• 1.5 parts Nettles
• 1 part Lemon Balm
• 3/4 part Spearmint
• 1/2 part Hibiscus
• 1/4 part Cinnamon
• 1/8 part Licorice Root

If it's not already blended together, I'll put the cinnamon and the Licorice root in first, and pour some hot water over it, and allow it to steep for at least 20 minutes.  Then, I add in the rest of the leaves and flowers, fill the jug with water, and let it bask in the warm sunshine.

When it's time to drink it, I just pour it over ice, and fall in love with the yumminess!

Lavender (Lavandula angustifolia)

Lavender is our herb of the month in Apothecary Momma and Kids Safe Herb Club, and for good reason. It's wonderfully cooling and soothing for both the body and mind. Lavender can help calm your nerves when the heat has everyone feeling cranky. Try adding lavender to your cooling sprays or making a lavender-infused lemonade.

Marshmallow Root (Althaea officinalis)

Marshmallow root is another mucilaginous herb that's incredibly soothing and cooling. It’s great for hydrating the skin and helping it recover from sunburn. Make a cold infusion of marshmallow root by soaking it in cold water overnight. The resulting liquid is a bit slimy (in a good way!) and works wonders as a cooling, hydrating treatment for sunburned or irritated skin.

Are you loving all the beautiful plants bursting around this time of year, and wondering how you can turn them into great medicine for you and your family? It may be time for you to dive deeper into herbal formulations and create your own blends. If that’s you, come join us inside of Medicine Making Mommas here. You'll learn how to make powerful, effective herbal remedies that are both delicious and medicinal.

Hit me up on Instagram, email me at [email protected], or follow me on Facebook and TikTok. If you found this episode helpful, please leave a review on your favorite podcast player and share it with your friends. Let’s spread herbalism like wildflowers!

Stay cool, my friends, and I’ll catch you on the next episode!