10 Natural Ways to Stay Cool This Summer: Chinese Medicine & Holistic Wellness Tips
Summer is here, and with the heat comes the challenge of staying cool, hydrated, and balanced.
From the perspective of Chinese Medicine, excessive summer heat can create internal imbalance, leading to fatigue, irritability, poor sleep, dehydration, and a dysregulated nervous system. Fortunately, there are many simple and natural ways to support the body during hot weather.
Here are 10 of my favorite natural tips for staying cool, inspired by Chinese medicine, yoga, and the healing traditions I love.
1. Hydrate, hydrate, hydrate
This one may be obvious, but it’s also the most important: drink water.
Water supports the body’s natural cooling process more than anything else and is essential for regulating temperature, circulation, energy, and overall function.
I usually recommend patients aim to drink about half their body weight (in pounds) in ounces of water per day. For example, if you weigh 150 pounds, aim for around 75 ounces of water daily.
Remember, when we sweat, we’re not just losing water. We also lose electrolytes and minerals. Consider adding:
a pinch of sea salt
coconut water
an electrolyte mix
These can help replenish minerals and keep energy steady.
2. Eat cooling foods
In Chinese medicine and other traditional healing systems, certain foods are considered energetically cooling, meaning they help reduce internal heat and cool the body from the inside out.
Excellent cooling foods include:
cucumber
watermelon
mint
celery
berries
leafy greens
citrus
On very hot days, try reducing heavy, greasy, fried, or overly spicy foods, which may generate additional internal heat and leave you feeling sluggish.
3. Use Bladder 40 to clear heat
One of my favorite acupuncture points for summer is Bladder 40 (Wei Zhong), located behind the knees.
Try placing an ice cube or a little peppermint oil on this point for a quick cooling effect.
In Chinese medicine, Bladder 40 is known for clearing heat from the body and supporting circulation.
It’s also commonly used for:
lower back pain
muscle spasms
tight hamstrings or legs
digestive discomfort
This point can feel incredibly soothing on a hot day.
4. Slow down and protect your energy
Summer often invites more activity, travel, socializing, and stimulation.
But too much “doing” can lead to depletion.
In Chinese medicine, excessive heat can agitate the Heart Spirit (Shen), contributing to:
irritability
anxiety
restlessness
insomnia
Rest, shade, and pauses throughout the day can help preserve energy and calm the nervous system.
5. Practice Sitali Pranayama (Cooling Breath)
One of my favorite yogic practices for hot weather is Sitali Pranayama, also known as the cooling breath.
How to practice:
Roll your tongue into a tube (or part your lips slightly if you can’t)
Inhale slowly through the rolled tongue as if sipping air through a straw
Exhale slowly through your nose
Continue for 3 minutes.
This breath practice may help:
cool the body
calm the nervous system
reduce fatigue
lower excess heat
Many people feel the cooling effects almost immediately.
6. Use medicinal-grade peppermint oil
Peppermint oil can feel like a natural air conditioner.
Apply a small amount to:
behind the knees
inside the elbows
low back
behind the neck
pulse points
You can also make a cooling spray by adding 1–2 drops to water in a spray bottle.
Important: Keep peppermint away from eyes and sensitive areas.
If irritation occurs, use coconut, olive, or almond oil to dilute it. Avoid using water, which can intensify the burning sensation.
7. Cool your feet
Your feet contain many blood vessels and nerve endings, making them an excellent place to cool the entire body.
Try:
soaking your feet in cool water
walking barefoot on grass
standing on cool stone or tile
Even a few minutes can make a big difference.
8. Take a lukewarm shower
Ice-cold showers may sound appealing, but they can cause the body to rebound by generating more internal heat afterward.
Instead, try a lukewarm to cool shower.
This helps regulate body temperature more effectively.
9. Limit direct sun exposure (especially 12–4 PM)
Midday is typically the hottest part of the day.
When possible:
seek shade
rest indoors
wear breathable clothing
reduce strenuous activity
Sometimes the simplest medicine is the most effective.
10. Check your hydration status
One of the easiest ways to assess hydration is by observing your urine color.
Pale yellow / straw-colored = well hydrated
Dark yellow / amber = likely dehydrated
This simple check can help you know when your body needs more fluids.
Final Thoughts
Summer can be beautiful, energizing, and joyful, but excessive heat can also push the body out of balance.
Supporting hydration, nourishment, nervous system regulation, and energy conservation can help you stay well throughout the season.
At Village Wellness, we often use acupuncture, herbal medicine, cupping, and holistic lifestyle guidance to help patients regulate stress, improve energy, and restore balance.
If you’re feeling overheated, depleted, exhausted, or out of sync this summer, we’d love to support you.
Stay cool. Stay hydrated. And take good care of yourself.