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8 ways to cool down this summer

With the UK experiencing yet another heatwave, we’ve rounded up some quick tips to help you keep your cool…

Summer is truly here and the weather is heating up, however for most of us, dips in the sea and diving into a cold pool aren’t realistic ways to instantly cool down. But there are plenty of other ways to stay chilled…

Time your workouts

It may seem obvious but Personal Trainer Lucy Gornall explains that exercising in the heat might lead to more sweat and the perception of ‘more sweat, tougher workout’, but it could actually do more harm than good.

‘Your body is working hard anyway, so it likely won’t appreciate the extra stress of trying to stay cool in hot temperatures.’

She adds: ‘Try to work out first thing to avoid the peak heat. Plus, you’ll be getting outside in the daylight which will then help you sleep better in the evening.’

Try yoga

Molly Robinson is a London based yoga instructor. She explains that the Reclined Goddess Pose can be helpful to cool the body down. Lie back on the floor, bending your knees and bringing the soles of your feet together. Let your knees drop down to the floor either side of you, and hold for as long as possible.

Drink your tea, iced

Thought herbal tea was only to be drunk hot? Think again. Iced tea is available nationwide, however many pre made versions can be incredibly sugary. To make your own at home, opt for 4 to 6 Pukka teabags (our favourites are Pukka Organic Lemon, Ginger & Manuka Honey and Pukka Supreme Match Green). Pour 1l to 1.5l of boiling water (depending on amount of tea bags used) over the tea bags and allow to infuse for 10 minutes. Add one tablespoon of honey as the tea bags and water infuse.

Next, place in the fridge to chill. When the tea has cooled, remove the teabags and pour into a cool jug, adding plenty of ice as well as lemon, orange and grapefruit slices.

Now, you’re ready to serve! 

Tea infused ice cubes

If you want to flip things around, pour your fruity iced tea into an ice cube tray. Allow the cubes to freeze before adding to a cold glass of water. These are also great to liven up a gin and tonic!

Is caffeine making you hot?

Although it won’t affect everyone, caffeine can often increase your heart rate thanks to its stimulant effect, making you feel warmer. Instead opt for a mug of energising Pukka Revitalise to avoid the caffeine hit yet still experience a pick me up.

Keep in mind that caffeine is also found in chocolate – particularly dark – and energy drinks.

Cold water bottle

Forget filling your hot water bottle with hot water. Instead, use it to cool down by filling it with tap water and placing in the freezer an hour or so before bed. You don't need to sleep with it directly on your body; instead place it under a pillow. Or if you do want it nearer your body, wrap it in a thin towel and place it on or near a cooling pulse point such as behind the knees, or on top of feet.

Instant face refresh

For an on-the-go instant refresh, pick up a small spray bottle or re-use an old, empty one, and fill with plain water. Lucy explains: ‘Although you can buy cooling sprays, they are often expensive, particularly when you consider the main ingredient is water anyway!

‘I carry a water spray around with me so that during exercise, or whenever I feel myself getting too hot, I can give myself a super quick spritz!’

Cool down your room

Lloyds Pharmacy pharmacist Anshu Kaura explains: ‘If your room is too hot during the summer, it can make it difficult for you to cool your body down, which can interrupt the relaxation process and make it difficult for you to fall asleep.’

She adds that a warm room can also impact how many times you wake up in the night.

To cool a hot room she recommends opening windows and doors an hour or so before you go to bed to cool the temperature of the room. ‘Remove your duvets and blankets or switch to a summer duvet or cotton sheet which will be lighter and try having a cold shower before you go to sleep.’

Spare shelf in the fridge? You could even cool down bed sheets for a few hours before bedtime. 

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Author: Marion Mackonochie​

Senior Herbal Specialist

Marion is Senior Herbal Specialist at Pukka and a practising medical herbalist dedicated to furthering herbal knowledge and understanding. Degrees in pharmacology (UCL) and herbal medicine and a masters degree in plant chemistry and medicinal natural products (UCL) mean she is well placed to help plan Pukka’s extensive programme of herbal research, as well as advising across Pukka on herb benefits. She has worked on the Journal of Herbal Medicine since its launch in 2011 and is currently Associate Editor.


B.Sc. qualified in herbal medicine (Middlesex Uni, 2009), M.Sc. (mCPP) qualified in pharmacology & physiology (UCL, 2002), MSc medicinal natural products and phytochemistry (UCL, 2016)

Years of experience

12 years in medical herbalism

Professional registrations

Member of College of Practitioners of Phytotherapy

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