Refreshing Sun Teas and Iced Herbal Refreshers

Pitcher of iced tea

When summer heat arrives, you often crave something refreshing. Herbal teas can support, nourish, and hydrate your body without draining it. These simple, cooling beverages help you stay hydrated. They provide gentle herbal benefits, making them perfect for busy families wanting something more nourishing than sugary drinks or popsicles.

Favorite Herbs for Summer Teas

Here are a few of our favorite herbs that make excellent choices for sun or iced teas:

• Hibiscus (Hibiscus sabdariffa): Tart and fruity, it’s rich in antioxidants and vitamin C. It supports healthy blood pressure and is naturally cooling.

• Peppermint or Spearmint (Mentha x piperita or M. spicata): Invigorating and cooling, great for digestion.

• Catnip (Nepeta cataria): Mildly calming and child-friendly; a gentle addition to family teas.

• Lemon Balm (Melissa officinalis): Uplifting and mildly calming with a pleasant lemony flavor.

• Rose Petals and Hips (Rosa spp.): Beautiful and astringent; they support emotional balance and skin wellness.

• Tulsi (Ocimum sanctum): Adaptogenic with a lightly spicy-sweet taste; helps the body cope with heat-related stress.

• Sweet Basil (Ocimum basilicum): Slightly spicy and aromatic, pairs well with fruit-based blends.

• Linden (Tilia americana): A gentle, cooling herb that promotes relaxation and comfort.

• Chamomile (Matricaria recutita): Calming, floral, and soothing; especially helpful for children and sensitive individuals.

  
  

Sun tea

The Joy of Sun Tea

Sun tea is one of the easiest and most enjoyable ways to extract herbal goodness. It requires no heat, thus keeping your kitchen cool. This gentle solar infusion results in a smooth, mellow flavor, often more palatable for children. There is a satisfying simplicity in letting the sun brew your tea.

Basic Sun Tea Method

Supplies:

• 1 quart glass jar with lid

• 2-3 tablespoons loose dried herbs (or 3-4 tea bags)

• Filtered water

• 4-6 hours of sunny weather

  
  

Fill your jar with cool, filtered water. Add the herbs, secure the lid, and place the jar in full sunlight for four to six hours. The tea should develop a rich color and flavor. Strain out the herbs, refrigerate the tea, and enjoy it over ice. You can add honey, lemon, or a sprig of fresh herbs if desired. Consume within 48 hours. If the tea becomes cloudy or develops an off smell, discard it.

Excellent single-herb sun teas: Peppermint, lemon balm, tulsi, linden, chamomile. Serve over ice with a slice of lemon or a sprig of fresh mint, basil, or rosemary.

Iced tea

Cold Brew Tea vs. Iced Tea

Both are great ways to enjoy a refreshing glass of herbal tea in the summer heat. However, the method can influence flavor and convenience.

• Iced tea uses the traditional hot water method. You steep herbs in hot water, then chill the tea and serve it over ice. This method works well when you want strong, bold flavors.

• Cold brew tea involves steeping herbs in cold water in the refrigerator for eight to twelve hours. It requires more time but no heat, creating a smoother, less bitter flavor. This gentle method is especially suited for delicate herbs such as lemon balm, chamomile, or basil.

  
  

Cold Brew Instructions

• Use the same herb ratios as for sun tea (about two tablespoons of herbs per quart of water).

• Combine herbs and cold water in a clean glass jar or pitcher.

• Refrigerate for eight to twelve hours (overnight is ideal).

• Strain and serve chilled.

  
  

Hibiscus flower

Family-Friendly Summer Tea Blends

Single herbs may feel too strong or unfamiliar for some. These blends are designed to appeal to various tastes while offering gentle support for summer wellness.

All recipes make 1 quart of tea.

Gentle Summer Blend

• 2 tsp dried catnip

• 2 tsp dried lemon balm

• 1 tsp dried chamomile

• 1 tsp dried rose hips

  
  

This blend is calming, cooling, and mild enough for children. The rose hips add a gentle fruity flavor and a boost of vitamin C.

Digestive Summer Tea

• 1 Tbsp dried peppermint

• 2 tsp dried chamomile

• 1 tsp dried ginger

  
  

This tea is excellent after summer meals or rich foods. It helps soothe the digestive system and has a pleasant, warming undertone.

Afternoon Pick-Me-Up

• 1 Tbsp dried rosemary

• 2 tsp dried hibiscus

• 1 tsp dried lemon peel

  
  

A gently stimulating blend that helps with afternoon fatigue. Rosemary supports mental clarity, while hibiscus and citrus provide a bright, tangy flavor.

Cooling Mint-Hibiscus Tea

• 1 Tbsp hibiscus

• 1 Tbsp peppermint

  
  

Steep using sun or cold brew methods. Serve over ice with a squeeze of lemon or lime and a sprig of fresh basil for added zest.

Tart Lemon Balm Tea

• 2 Tbsp lemon balm

• 2 tsp rose hips

• Optional: a few fresh lemon slices

  
  

Uplifting and tangy with a calming effect. Perfect for early evenings or as a gentle pick-me-up.

Tulsi Citrus Sunshine

• 2 Tbsp tulsi

• 1 Tbsp dried orange peel

• Optional: a pinch of ginger

  
  

Bright and aromatic, this blend supports mental clarity and emotional balance during stressful or overheated days.

Calming Cooling Tea

• 2 tsp dried linden

• 2 tsp dried lemon balm

• 2 tsp dried rose petals

  
  

A gentle, floral blend perfect for hot days when emotions run high or you need peace. This tea soothes the nervous system and cools the body and emotions.

Tangy Basil Tea

• 1 Tbsp dried sweet basil

• 1 Tbsp dried hibiscus

• 1 tsp dried orange or lemon peel

  
  

A vibrant blend combining the herbal zip of basil with the tartness of hibiscus. Excellent over ice with fresh berries.

Fruity tea popsicles

Kid-Friendly Add-Ins

Getting children to drink herbal tea can be challenging. These simple additions may help:

• Natural sweeteners: Honey or maple syrup to taste.

• Fruit additions: Add frozen berries, watermelon, orange slices, or cucumber.

• Fizzy version: Mix equal parts herbal tea with sparkling water.

• Ice pops: Blend with fresh fruit and freeze in popsicle molds for a cooling treat.

  
  

Storage and Safety

• Store finished teas in the refrigerator and drink within 48 hours.

• Discard tea if it develops an off smell or cloudy appearance.

• Start with small amounts when trying new herbs.

  
  

Final Thoughts

Summer can be hot and draining, but our drinks can be simple and refreshing. A glass of iced peppermint or lemon balm tea while sitting on the porch can provide relaxing comfort and hydration for the whole family. Start with one or two herbs your household already enjoys, and experiment with new combinations as the season progresses.

These cooling herbal teas are easy to prepare, naturally delicious, and supportive of your wellness. What is your favorite summer tea recipe?