Summer is HOT! Sure, it helps to crank up the air conditioner. But there are plenty of natural cool-off strategies that are easy to use—and generally more effective at fortifying your body to cope with the heat.
Why is this important? After weeks of major sunlight and significant heat, our bodies often become increasingly underhydrated and deficient in electrolytes—two common conditions that set us up for heat exhaustion. Heat exhaustion is a warning that the body is suffering from the consequences of overheating. The chief symptoms include fatigue, light-headedness, profuse sweating, headache, nausea, dizziness and/or fainting. Heat exhaustion can also be a precursor to a life-threatening heatstroke. That’s why you need to avoid it. My advice (be sure to hydrate properly, and choose among the other suggestions below)…
- Hydrate the right way. Most people know that they need to drink plenty of water—especially during those sweltering summer days. Good rule of thumb: Drink one-half ounce of water per pound of body weight each day, and an additional eight ounces of water for every hour that you are physically active in temperatures above 80°F. But most people fall short when it comes to maintaining a healthy balance of electrolytes. To fix that, have tomato or V-8 juice (choose one with salt) each day. I recommend drinking a six-ounce serving, 15 minutes before or after meals (to optimize electrolyte absorption), twice daily. Unlike most sports drinks, these juices aren’t packed with sugar.
- Try licorice root. This sweet, nutritious botanical medicine—taken as a tincture or in tea—has what herbalists call “moistening properties.” This means that it soothes and increases the moisture of body tissues in the mouth, throat and gastrointestinal tract. As an “adaptogenic” herb, it also helps the body cope with stress. And let’s face it—hot temperatures cause stress! For adults who are physically exerting themselves for an hour or more outdoors in the heat, I recommend using one-eighth teaspoon of licorice tincture in eight ounces of water, before and after the exertion. Or you can substitute 10 ounces of cold licorice root tea. Check with your doctor before trying licorice root if you have a chronic condition such as high blood pressure or take any type of medication.
- Go for peppermint. Among naturopathic doctors, this herb is widely believed to help the body release heat, though the scientific mechanism of this action is not fully understood. My patients report that it helps, and I’ve experienced this benefit from peppermint myself. If you’d like to try peppermint for this purpose, there are lots of ways to add it to your diet. To use peppermint: Cut up fresh peppermint leaves, and add two tablespoons to a cup of your favorite melon for a snack on hot days…or make a pitcher of your favorite iced tea (black or herbal), and top it with peppermint leaves. By the way, melons and grapes are great hot-weather “cooling fruits.”
- Keep fennel on hand. Aromatic and sweet, fennel seeds are widely used as a digestive aid but also moisten the mouth. As a heat-fighting snack, chew one-quarter teaspoon of fennel seeds thoroughly. Then swallow the seeds with a big glass of water. Above all, keep cool…and stay well!
