Let’s face it: summer fitness sounds a lot better in theory than it does when you’re standing outside in 90-degree heat, wondering if your workout has somehow turned into a survival challenge.
Every year, I hear the same thing:
“I’d love to work out outside, but it’s just too hot!”
And honestly, I get it.
Over the years, I’ve developed a simple summer routine that helps me stay comfortable during outdoor workouts. It starts with sunscreen, includes a little help from menthol-based cooling products, a spray bottle of water, and ends with a refreshing glass of homemade mint tea from my own garden.
No, it doesn’t magically turn a scorching afternoon into a perfect spring morning.
But it does make summer exercise a whole lot more enjoyable.
Why This Strategy Works
The secret is menthol.
Menthol activates cold-sensitive receptors in your skin, creating a cooling sensation that can make you feel more comfortable in hot conditions. Your body temperature doesn’t suddenly drop ten degrees, but your brain gets the message that things aren’t quite as miserable as they seemed a minute ago.
Researchers have found that menthol can improve thermal comfort during exercise in warm environments. In plain English, that means people often feel cooler and more comfortable while exercising, even though their actual body temperature remains largely unchanged.
Think of it as a psychological air conditioner.
No batteries required.
An Unexpected Bonus: Comfort, Focus, and Breathing
One of the reasons menthol has remained popular for generations is that its benefits may extend beyond simply feeling cooler.
Menthol is commonly found in topical pain-relief products because it creates a cooling sensation that can temporarily ease minor muscle soreness and discomfort. That’s one reason athletes often use menthol-based products before or after exercise. For those suffering from acute muscle tension, applying diluted peppermint oil can significantly dull discomfort, as highlighted in a clinical study hosted on the National Institutes of Health PubMed Database tracking its efficacy against tension headaches.
Many people also report feeling more alert and mentally focused when they smell menthol. While it isn’t a substitute for a good night’s sleep or a cup of coffee, the refreshing scent can create a feeling of increased alertness that may help you stay engaged during a workout.
Perhaps most interesting is menthol’s effect on breathing. Research has shown that menthol can make the nasal passages feel more open, even when actual airflow remains largely unchanged. In other words, your brain perceives breathing as easier and more comfortable. Researchers at the Cleveland Clinic Health Essentials Platform point out that menthol actually sends a cooling signal that fools the brain into feeling like breathing is easier.
For activities such as yoga, hiking, walking, meditation, and endurance training, that sensation can be especially enjoyable. Many people find that the refreshing aroma encourages greater awareness of their breathing and helps them settle into a calmer rhythm during exercise.
No, it’s not a magic performance enhancer. But if a simple menthol aroma helps you breathe a little more mindfully, feel a little more comfortable, and stay a little more focused on your workout, that’s a pretty nice bonus.
My Favorite Summer Setup
First things first: apply your sunscreen as you normally would.
Protecting your skin from UV exposure is non-negotiable, especially during outdoor workouts.
Once your sunscreen has been applied and absorbed, apply a small amount of your favorite menthol product to areas where heat tends to build up, such as:
- The back of your neck
- Upper shoulders
- Lower back
- Upper chest
- Other areas where you tend to sweat the most
And when I say a small amount, I mean a small amount.
This is one of those rare products where “more” does not equal “better.” Unless your goal is to smell like a walking peppermint field.
Note: Despite its natural origin, safety is paramount; clinical experts writing for Johns Hopkins Medicine Health Library explicitly warn that concentrated menthol and peppermint oils should never be used on or around the faces of infants and young children due to the risk of respiratory spasms.
Choosing the Right Menthol Product
One thing many people don’t realize is that menthol-based cooling products come in several different forms.
Traditional Jar
This is the classic version most people know. It’s inexpensive, easy to find, and allows you to apply exactly as much or as little as you’d like.
Roll-On Applicator
This is actually my personal favorite.
A roll-on makes it easy to apply to the back of the neck, shoulders, or lower back without getting the product all over your hands. It’s quick, convenient, and ideal for people who are heading out for a walk, hike, yoga session, or outdoor workout.
Cooling Sprays
Some brands offer menthol-based cooling sprays that can be applied quickly over larger areas of the body. These are especially convenient if you’re exercising outdoors and want a fast, mess-free application.
Cooling Patches
Cooling patches have their place, but they’re not my first choice for workouts.
Because they stay in one location and continue delivering that cooling sensation for an extended period, I find they work best when you’re lying down at the end of a hot day and having trouble cooling off enough to relax or fall asleep.
For exercise, I generally prefer a roll-on, spray, or traditional rub because they offer more flexibility and are easier to reapply as needed.
The DIY Version: Make Your Own Cooling Roll-On
If you’re someone who enjoys natural wellness products or already has essential oils at home, you don’t necessarily have to buy a pre-made menthol product.
*This is a photo of a few essential oil rollers that my friend made for me.
You can create your own cooling roll-on using peppermint essential oil and a carrier oil.
A few popular carrier oils include:
- Jojoba oil
- Castor oil
- Fractionated coconut oil
Simply add the carrier oil to a roll-on bottle and mix in a small amount of peppermint essential oil according to the manufacturer’s dilution recommendations.
One advantage of making your own is that you control the strength. Some people prefer a mild cooling effect, while others enjoy a more noticeable peppermint sensation.
As always, test a small area of skin first. Essential oils are highly concentrated and should always be diluted before applying them to large areas of the body.
The Water Bottle Upgrade
Want to take things to the next level?
Carry a small spray bottle filled with water.
Every so often, give yourself a light misting during your workout. The combination of evaporating water and menthol can feel incredibly refreshing, especially if there’s even the slightest breeze.
It’s not exactly central air conditioning.
But on a hot summer day, it can feel surprisingly close.
Ready to Take Your Workouts Outside?
Now that you’ve got a few tricks to make summer exercise more comfortable, why not take advantage of the beautiful weather and train outdoors?
I offer guided outdoor workout sessions designed for all fitness levels. Whether you’re looking to lose weight, build strength, improve mobility, increase endurance, improve athletic performance, or simply stay active and accountable, outdoor training can be a fun and energizing way to reach your goals.
To schedule a guided outdoor workout session, call or text 707-481-3202.
A Few Important Reality Checks
Before everyone runs out and buys ten jars of vapor rub, let’s cover a few common-sense precautions.
Don’t Apply It Everywhere
Menthol products belong on the skin—not in your eyes, inside your nose, on your lips, or on irritated or damaged skin.
Trust me.
There are certain life lessons that are best learned from someone else’s mistakes.
More Isn’t Better
A thin layer is all you need.
Using excessive amounts may cause skin irritation, redness, burning, or discomfort.
Feeling Cooler Isn’t the Same as Being Cooler
This is the big one.
Menthol helps create a cooling sensation, but it does not replace proper heat management.
You still need to:
- Stay hydrated
- Take breaks when needed
- Seek shade when possible
- Wear appropriate clothing
- Watch for signs of heat exhaustion
In other words, don’t assume you’re invincible just because your neck feels like it’s standing in front of an air conditioner.
A Quick Courtesy Tip
If you discover that this trick works well for you, consider being a good neighbor when it’s time to restock.
Rather than clearing out your local store’s entire supply, grab a single jar or roll-on locally to see if you like it first. If you decide it’s something you’ll use regularly, you can often find multi-packs online or purchase larger quantities from warehouse retailers.
That way, you save money, ensure you have plenty on hand, and leave some on the shelf for the next person who’s trying to survive a summer workout without melting into the sidewalk.
Fitness is about building a stronger community, not winning a competitive shopping event in the menthol aisle.
The Ultimate Upgrade: Grow Your Own Mint
Here’s the icing on the cake—and one of my favorite parts of my personal summer wellness routine.
I grow my own mint garden at home.
If you’ve ever grown mint before, you already know that mint doesn’t exactly believe in personal boundaries. In fact, it grows so enthusiastically that many gardeners compare it to a weed.
The upside?
You’ll have more fresh mint than you know what to do with.
After a workout, I often harvest fresh mint leaves from my garden and use them to make homemade sun tea or iced mint tea. After chilling it in the refrigerator, I have a refreshing drink waiting for me after outdoor workouts.
Not only is it delicious, but mint tea is naturally rich in plant compounds and antioxidants, while the cooling flavor makes it especially refreshing on hot summer days.
For me, this is the complete summer routine:
- Sunscreen
- Menthol cooling product or DIY peppermint roll-on
- Water spray bottle
- Outdoor workout
- Homemade iced mint tea from the garden
It’s simple, inexpensive, and helps me enjoy summer instead of hiding from it.
*This is a photo of a small patch of mint in my garden.
Bonus Tip: Mint Water Infusion
One of my favorite post-workout recovery rituals is keeping a large glass dispenser of fresh mint-infused water in my refrigerator. I simply harvest a handful of mint leaves from my garden, add them to filtered water, and let them slowly infuse in the fridge.
The result is a refreshing, spa-like drink that’s naturally cooling, hydrating, and free of added sugars. Unlike coffee, sports drinks, and many teas, it won’t stain your teeth, making it an easy choice for both wellness and a healthy smile.
And because mint grows like it has something to prove, you’ll probably have plenty to spare all summer long.
*This is a photo of the mint infused water dispenser I set up in my fridge. I like how I can get cold, refreshingly minty water anytime! Remember to change the leaves and wash thoroughly ever time you refill the jug. Also, look out for “mint rust,” the small orange spots on the underside of leaves. They won’t hurt you, but this fungal growth should not be consumed and will ruin the flavor. Discard those leaves and water your plants only in early morning to allow excess moisture to evaporate before nightfall.
The Bottom Line
If summer temperatures are making outdoor exercise feel less appealing, this simple routine may be worth trying.
A little menthol, plenty of hydration, a cooling mist of water, and a refreshing glass of mint tea can go a long way toward making summer workouts more enjoyable.
Will it turn a 95-degree afternoon into a perfect coastal breeze?
No.
Will it help you feel cooler, more comfortable, and more likely to stick with your fitness routine?
For many people, absolutely.
And if you’re ready to take your fitness outdoors with professional guidance, call or text 707-481-3202 to schedule your next outdoor training session.
Summer is too beautiful to spend entirely indoors.
At some point, you’re not just surviving summer workouts—you’re starting to outsmart them.
Conclusion: Harnessing the Power of Mint
Ultimately, integrating mint and menthol into your wellness routine can offer profound physiological benefits, provided you rely on evidence-based medicine rather than commercial hype. From the clinics at Johns Hopkins Medicine to clinical data archived by the National Institutes of Health, science confirms that the natural menthol compounds found in peppermint oil act as a powerful antispasmodic capable of dramatically reducing IBS symptoms. Furthermore, peer-reviewed molecular research published in PMC Journals demonstrates how topical menthol desensitizes pain receptors, validating its use as a reliable counterirritant for muscle aches and tension headaches. However, as experts at the Cleveland Clinic point out, it is critical to separate sensory comfort—like the cooling trick a vapor rub plays on your respiratory system—from actual physiological cures.
Call to Action: If you want to experience the freshest, most potent benefits of this incredible herb, the absolute best place to start is your own backyard! Mint is incredibly resilient, remarkably easy to grow, and makes for an excellent natural ground cover that will eagerly choke out stubborn garden weeds. For readers looking for premium, pre-made formulations rather than homegrown leaves, I am currently looking to feature trusted brands. If you are an essential oil company committed to clean, science-backed botanical extraction and want to partner on future content, please reach out via my contact page or text me directly at (707)481-3202 so we can discuss collaboration opportunities.
References:
Pergolizzi, J. V., Taylor, R., et al. (2018). Towards a Better Understanding of the Therapeutics of Menthol. Molecular pharmacology review archived on the National Institutes of Health PMC Journal List.
Cleveland Clinic. (2023). Essential Oils for Cough: What Works? Retrieved from the Cleveland Clinic Health Essentials Portal.
Göbel, H., Schmidt, G., & Soyka, D. (1994). Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters. Study indexed via the National Institutes of Health PubMed Database.
Johns Hopkins Medicine. (2023). Are Essential Oils Safe for Children? Clinical safety guidelines retrieved from Johns Hopkins Medicine Health Library.
Kligler, B., & Chaudhary, S. (2007). Peppermint Oil. American Family Physician / Clinical review archived on the National Institutes of Health PubMed Central Database.
About the Author
Ashley Reed is a 300-hour certified yoga instructor, fitness coach, and wellness educator with more than 13 years of teaching experience in Sonoma County. A lifelong athlete with backgrounds in gymnastics, rock climbing, endurance training, and yoga, Ashley is passionate about helping people discover practical strategies that make healthy living more enjoyable and sustainable.
Through Wine Country Fitness, Ashley provides private fitness training, yoga instruction, outdoor workouts, wellness coaching, and customized programs throughout Sonoma County.
To learn more, read about our services by visiting the “services” tab on the drop down menu. Please submit an application for any service you would like to wcf95448@gmail.com and follow up with a text to 707-481-3202, notifying Ashley that your application has been submitted. It may take up to 72 hours to process your application. Thank you for your patience.
“There are those who look at things the way they are and ask, why? I dream of things that never were, and ask, why not?” 
George Bernard Shaw
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