How to eat to cool yourself down

What are cooling foods?

Cooling foods play an important role in traditional health systems such as Traditional Chinese Medicine (TCM) and Ayurveda. Both systems emphasize that foods can have a thermal effect on the body — cooling, neutral or warming. This thermal quality is used to support the body's internal balance and to help prevent health issues.

In Ayurveda, the so‑called doshas, three fundamental energies, determine an individual's constitution. Especially in summer, when the heating Pitta energy associated with fire and water dominates, it is important to regulate it with cooling foods. This helps balance the energies and promotes well‑being.

TCM is based on the principle of Yin and Yang, where Yin stands for cold, rest and passivity and Yang for activity and warmth. In hot summer months, when Yang energy predominates, cooling foods can help strengthen Yin and restore internal balance. Without this internal cooling, physical and mental symptoms such as poor concentration, lack of drive and exhaustion can occur.

Cooling foods: what to eat in the heat?

When temperatures rise and summer heat becomes oppressive, it is recommended to focus on refreshing foods that cool the body from within while providing healthy nutrients.

Watermelon is a perfect snack for hot days as it contains a lot of water, eases hot flashes and is low in calories. Cucumbers cool due to their high water content and are ideal for replenishing fluids in summer. Peppermint provides quick cooling thanks to the menthol it contains; it effectively relieves hot flashes and can be used in tea, lemonades or dishes.

Tomatoes provide not only fluids but also antioxidants such as lycopene, which protects the skin from UV damage. They are refreshing both raw and in dishes like gazpacho. Leafy salads are a light and fresh choice for summer meals. They cool from within and can be made even more refreshing with cucumbers, tomatoes and a squeeze of lemon juice.

Fermented dairy such as yoghurt, quark, buttermilk or kefir are particularly soothing at high temperatures. These products are known in many cultures for their cooling properties and help reduce internal heat. Pineapple is also refreshing and works both fresh and in savoury dishes.

Spinach is surprising as a cooling food due to its bitter components, which help balance temperature. Whether steamed, as a light soup or in a smoothie — spinach is the perfect choice to refresh yourself from the inside during summer. Olive oil, commonly used in salad dressings, is also considered a cooling food in TCM.

Do foods really have a cooling effect?

Yes, refreshing foods affect the body even if they do not have to be cold. Particularly at summer temperatures above 30°C, cold dishes are often less appealing. In those cases, it can be advantageous to choose lukewarm dishes. They require less energy for digestion, because the body does not have to make the same efforts to regulate temperature as it does with very hot or very cold foods.

Which foods should I avoid in summer?

In summer it is wise to avoid certain foods to avoid overburdening the body and to minimise the sensation of heat. In particular, hard‑to‑digest foods such as red meat, high‑fat products and some cheeses can increase body temperature and impair well‑being. These foods generate extra heat in the body and make digestion more difficult at high temperatures.

Spicy seasonings such as pepper, chilli, ginger and cinnamon are also not ideal in summer, as they can heat the body. These spices, which are pleasant in colder months, intensify the feeling of warmth and hot flashes when it is hot.

Caffeinated and alcoholic beverages like coffee and alcohol should also be reduced. These drinks are diuretic, increase fluid loss and raise body temperature. This can lead to dehydration, which feels even more unpleasant in the heat.

Additionally, certain fruits and vegetables such as pumpkin, red cabbage, onions and fennel also have a warming effect and are better avoided in the summer heat.

How does preparation affect the cooling properties of foods?

Food preparation can influence their cooling properties. For example, foods retain their cooling properties better when prepared using methods such as cooking in plenty of water or blanching. These methods help preserve the natural freshness of foods. 

By contrast, preparation methods such as grilling, frying or prolonged cooking can reduce the cooling properties and instead have a warming effect, as they increase the internal heat of the food. Therefore it is important to choose the preparation method carefully to achieve the desired thermal effect.

Are ice‑cold drinks really refreshing?

Although ice‑cold drinks seem refreshing at first glance, they are not necessarily the best choice in the heat. The body reacts to cold with increased thermoregulation, which can lead to more sweating. In addition, cold drinks must be warmed to body temperature inside the body, which consumes energy and produces additional heat. That is why lukewarm drinks such as tepid water or peppermint tea are more effective in the heat. They support the natural cooling of the body through evaporative cooling and place less strain on the circulatory system.

How to cool down on hot summer days: useful tips

• Since even small fluid losses can cause physical discomfort, it is important to drink sufficiently. Rule: once thirst is noticeable, you are already experiencing dehydration. Tepid water and isotonic drinks with valuable electrolytes are highly recommended.
• Certain herbal teas can give a fresh kick. Peppermint, sage and lemon balm teas are best. Sage can reduce sweating, while peppermint and lemon balm have a cooling effect.
• Add citrus fruits like lemon to mint tea to get a combination that is both refreshing and medicinally valuable.
• An ideal summer drink is so‑called infused water: simply add a splash of lemon juice and a few cucumber slices to your drinking water.
• The top refreshing foods are vegetables: they provide a lot of liquid, plenty of nutrients and hardly any calories. Salad cucumbers boast an impressive 97% water content. Also high in water are lettuce or iceberg, tomatoes and radishes, courgettes, asparagus, kohlrabi, spinach, celery stalks and peppers.
• Watermelons, strawberries, peaches and gooseberries are wonderfully refreshing: they bring up to 90% water. Juicy‑sweet summer freshness is also provided by exotic pineapple, which offers about 85% water.
• Herbs add a refreshing spice to dishes and drinks: freshly grown shoots of mint and cress are water‑rich and cool the mouth. You can sprinkle them over salads, soups and drinks.
• One of the tastiest water‑rich summer dishes is the cold vegetable soup gazpacho.
• If you prefer something sweet, enjoy a chilled fruit bowl with yoghurt, quark or tzatziki.
• Eat capsaicin‑containing foods such as chillies. They stimulate cooling sweating, yet do not actually add heat to the body.
• Good news for vegan diets: tofu provides not only plenty of protein but also phytoestrogens that are effective against night sweats and hot flashes and have a cooling effect.

Cooling foods are an excellent way to refresh and energise the body naturally. Especially during the summer months they can help prevent overheating and promote well‑being.