How to Stay Cool Naturally: Summer Heat, Hot Flashes, and Overheated Days

By Caryn Gehlmann, Clinical Aromatherapist

When heat rises, whether it’s a sweltering summer afternoon or the sudden rush of a menopause hot flash, having natural, aromatic ways to cool down makes all the difference. That’s why we’re happy to share some tips on how to stay cool.

When Do We Overheat? More Often Than You’d Think

It’s not just the summer sun or menopause that leave us flushed and uncomfortable. Our bodies and emotions heat up in all kinds of everyday situations. After a tough workout, a high-pressure work meeting, or a restless night, you might notice that your skin feels warm, your face flushes, or your mood turns irritable. Emotional stress, anxiety, or anger can cause us to “boil over,” while hormonal changes during PMS, pregnancy, or the postpartum period often trigger sudden waves of heat.

We also tend to overheat after eating spicy foods, drinking alcohol, or spending too long in stuffy, crowded spaces. Even too much screen time under artificial lighting can leave you feeling hot, restless, and mentally overstimulated. And let’s not forget those warm, restless nights when you just can’t seem to cool down enough to fall asleep.

That’s where simple, natural cooling remedies come in! Let’s explore how to stay cool using aromatherapy, thereby finding fast, refreshing relief for both body and mind whenever life heats up. These easy essential oil recipes and self-care rituals can help you stay balanced, clear, and comfortably cool through it all.

How to Stay Cool Using Aromatherapy

Some essential oils naturally create a cooling or refreshing sensation on the skin and through inhalation. Peppermint is famous for its icy tingle and instant temperature relief. Spearmint offers a gentler, sweeter cooling effect, making it ideal for sensitive skin or milder blends. Eucalyptus Smitthii, Eucalyptus Globulus or Eucalyptus Radiata (not Eucalyptus Citriodora) clears heat and congestion, while Cypress helps release stagnant heat and reduce swelling. Lavender and Lavandin are lightly cooling and wonderfully calming, making them perfect for sun-soaked skin or heat-induced restlessness.

Stay Cool Spritzer

Mist over your face (eyes closed), neck, chest, or the back of your neck whenever you’re feeling overheated, restless, or in need of a quick refresh. Mist over sun-exposed skin to reduce redness, calm heat, and refresh your senses.

6 drops Lavender
4 drops Peppermint
1 oz distilled water
Optional: 1 oz witch hazel (or pure aloe juice for extra skin-soothing)

Combine the distilled water and witch hazel (or aloe juice) in your 2 oz spray bottle. Add the essential oils, screw on the cap, and shake gently to blend. Store in the refrigerator for an extra-cooling effect. Shake before each use.

NOTE:  Avoid spraying near the eyes and keep away from children under 10, as peppermint can be too intense for young skin and airways.

Tension-Relief Body Oil

This refreshing body oil blend soothes overheated, tired muscles and cools down skin that’s flushed from activity or stress. It’s a great pick after a hot day outdoors or post-workout.

1 oz Jojoba carrier oil
4 drops Peppermint
4 drops Lavender
Blend oils in a glass bottle. Apply a small amount to the back of your neck, shoulders, or feet after a cool shower. The peppermint delivers an icy, refreshing feel while lavender calms and eases tension.

NOTE: Avoid applying peppermint near the face or sensitive areas, especially for children under 10.

Cool Down Foot Soak

The feet hold onto a surprising amount of body heat. A cool foot soak is one of the fastest ways to lower your overall body temperature and ease swelling or fatigue.

3 drops Lavandin
2 drops Eucalyptus
3 drops Cypress

Mix essential oils with ½ cup Epsom salt, then stir into a large basin of cool water. Soak your feet for 10–15 minutes. The cooling sensation radiates upward, leaving you refreshed and relaxed.

Note: Avoid Eucalyptus Citriodora in this application.

Natural Cooling, Anytime You Need It

With a few essential oils and simple ingredients, you can create easy, effective remedies to help you stay cool through summer heatwaves, menopause transitions, and high-energy days, especially when you keep these recipes in the fridge.

Would you love to try one of these recipes, but you don’t want to have the time, desire or ingredients? We hear you! Too many times we bookmark recipes and never get back to them. That’s why we’re working on offering a new service — Recipe Done For You — one recipe, one fee (including shipping and handling), one ready-to-go remedy! We hope to have it available in the next couple of months. Is that a service you’d take advantage of? Leave us a comment and let us know!