Can you feel it? The sun rising earlier, the scent of blooming flowers thick in the air, and that deep inner call to be outside—barefoot in the grass, hands in the garden, heart wide open. We are in the time, the 2 weeks on either side of the summer solstice, that a dear friend calls "the season of light". These golden days that seem to go on forever, filled with vibrance and life.
As the seasons shift, our bodies ask for something different to adjust with the long hot days. We crave coolness, moisture, grounding. Nature meets us here, offering a colorful palette of herbal support—flowers and leaves that soothe inflammation, herbs that hydrate from the inside out, and plants that help us dance with the sun rather than hide from it.
This week on the podcast, our owner and head clinical herbalist, Elliott Brinkley is sharing some of her favorite summertime herbal allies, plus easy recipes and tips to help you feel more balanced, hydrated, and connected in the heat. Whether you’re blending a green juice with chickweed and lemon balm or adding rose and hibiscus to your sun tea, I hope this inspires you to partner with the plants in a way that feels joyful and nourishing.
This post distills the podcast conversation into a digestible guide to herbs for the summer season.
Here is the episode for those who would like to listen- Herbal Allies for Summer Wellness: Cooling Tonics, Hydrating Herbs & Sun Care Tips
Seasonal Herbalism for Summertime
Seasonal herbalism is about syncing your body with nature's rhythm. Just as we eat seasonal foods for nourishment and alignment, herbs can also meet us where we are—offering the energetics our bodies crave in each season.
In summer, that means:
- Cooling down heat and inflammation
- Supporting hydration
- Calming the nervous system
- Protecting the skin from sun and oxidative stress
Cooling Herbs (Refrigerants)
These herbs help lower internal heat and soothe inflammation. Many are perfect as iced teas, sun teas, or refreshing herbal infusions.
1. Hibiscus (Hibiscus rosa-sinensis)
Hibiscus is a classic summertime herb—deeply cooling, antioxidant-rich, and bursting with tart, fruity flavor. Its vibrant color hints at its high polyphenol content, which helps quench inflammation and support cardiovascular health. Hibiscus is also mildly astringent and can be helpful for easing heat-related digestive or skin conditions.
2. Elderflower (Sambucus nigra)
Traditionally used to break fevers, elderflower promotes gentle sweating (diaphoretic), helping the body release heat through the skin. It has a lovely floral flavor and pairs beautifully with rose, hibiscus or lemon balm.
3. Lemon Balm (Melissa officinalis)
Calming to both the nervous system and body heat, lemon balm is uplifting and soothing—a perfect summer tonic. It’s also a diaphoretic, helping to gently cool by promoting perspiration.
4. Peppermint (Mentha piperita)
The menthol in peppermint activates cold-sensing receptors, creating a cooling sensation both internally and externally. It also supports digestion and has mild diaphoretic action.
5. Chickweed (Stellaria media)
Traditionally used for hot, inflamed skin conditions, chickweed is both cooling and anti-inflammatory. It can be taken internally or used topically for rashes, itchiness, or general heat irritation.
6. Cilantro (Coriandrum sativum)
In Ayurvedic medicine, cilantro is revered for pacifying the firey “pitta” dosha. It cools the body and supports detoxification, making it a perfect summer food herb. Try it in a green juice or as cilantro lemonade.
7. Rose (Rosa spp.)
Rose is astringent and cooling, especially for emotional and physical heat. It helps draw heat from the body without stimulating sweating—ideal for those who already tend to sweat excessively.
Moistening Herbs (Demulcents)
Summer heat and dry climates can leave us dehydrated—both externally and at the mucosal level. Demulcent herbs help restore internal moisture and soothe inflammation.
1. Marshmallow Root (Althaea officinalis)
Marshmallow is a deeply hydrating root rich in mucilage—those gooey polysaccharides that act like “internal lotion” for the digestive tract. It’s best prepared as a cold overnight infusion. Great for dry skin, dry stools, leaky gut, or living in arid regions.
2. Rose Hips (Rosa canina)
High in vitamin C and pectin, rose hips support the skin and immune system while offering gentle demulcent action. Best extracted via hot overnight infusion.
3. Licorice Root (Glycyrrhiza glabra)
Licorice is slightly demulcent, making it hydrating and tonifying. However, it can raise blood pressure and may not be well tolerated by everyone. Use with care.
4. Chia Seeds (Salvia hispanica)
When soaked in water, chia seeds form a mucilaginous gel that supports hydration and digestion. Add them to herbal infusions for an extra hydrating boost.
Summer Herbal Recipes
Sun Tea:
- Hibiscus
- Marshmallow
- Rose
- Optional: lime, honey, chia seeds or sparkling water
Add herbs to a mason jar, add honey if you want to use honey, fill with cold water, and set in the sun for a few hours. Strain, chill, and serve over ice. Add lime, chia seeds or sparkling water at the end for different variations.
Herbal Green Juice:
- Chickweed
- Lemon balm
- Cilantro
- Dandelion leaf
- Cucumber
- Lime juice, water, sea salt
Blend, strain, and sip for a deeply cooling, nutrient-rich herbal refresher.
Marshmallow Root Cold Infusion:
1 tbsp marshmallow root in a quart jar of cold water. Let steep overnight. Strain in the morning and enjoy throughout the day.
*After straining serve cold with 1p infusion to 1p sparkling water, it is like a nourishing herbal soda!
Holistic Sun Care from Within
Did you know that what you eat and drink can affect how your skin handles sun exposure?
Antioxidants that support skin resilience:
- Lycopene (found in tomatoes, watermelon, grapefruit)
- Vitamin C (rose hips, citrus, hibiscus, elderberries, peppers)
- Ellagic acid (in berries like strawberries, raspberries, and pomegranates)
- Green tea (matcha especially, for polyphenol and DNA-protective benefits)
These plant compounds can help reduce oxidative stress and inflammation caused by UV exposure—working from the inside out to support your skin’s health.
Summer Staples from Dancing Willow Herbs
If you’re looking for ready-made support, our apothecary offers handcrafted seasonal essentials:
- Bug Be Gone: Botanical bug spray made with catnip, lemon eucalyptus, and aloe
- Sunburn Spray: Soothing aloe-based mist with lavender and peppermint
- Bug Bite Salve: Chickweed, plantain, and comfrey for itch and irritation
- High C Tea: Hibiscus, rose hips, and elderberry blend—delicious iced!
- Hot Mama Tea: Cooling blend of herbs originally used for menopausal hot flashes, but works to cool anyone down!
- High Altitude Tincture: For the mountain climbers, or those traveling to our mountain town from sea level- this formula helps the body adjust to altitude so you can do all of the adventures!
Shop the full summer collection here!
Let This Be a Season of Connection
As we step into the season of light, I hope you feel nourished by the plants, held by the season, and reminded that your body knows how to find its rhythm. May this be a season of connection—to the earth, to your joy, and to what really matters. Thank you, as always, for being a part of this blooming community.
Here is the episode for those who would like to listen- Herbal Allies for Summer Wellness: Cooling Tonics, Hydrating Herbs & Sun Care Tips
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