When summer arrives in full force, the heat doesn’t just sit outside — it follows you indoors, settles into your body, and leaves you feeling drained, irritable, and parched. You reach for iced coffee, cold water, maybe a sugary lemonade, but something still feels off. The relief is temporary. In Traditional Chinese Medicine (TCM), there’s a concept called qing re (清热), which means “clearing heat.” It’s not about masking symptoms with cold drinks — it’s about gently coaxing your internal temperature back into balance with the right herbs, brewed the right way. These aren’t trendy wellness concoctions. They’re recipes your grandmother in Guangzhou or Hangzhou would have made without a second thought, because they work. Today, I’m sharing three of my favorite Chinese herbal blends for summer cooling teas — drinks that actually cool you from the inside out, support your digestion, and leave you feeling refreshed rather than just temporarily chilled.
Why “Cooling” Means Something Different in Chinese Medicine
If you’ve ever heard a Chinese elder say “you have too much internal heat,” it might sound like folk superstition. But the concept of internal heat (re qi, 热气) is actually a sophisticated framework for understanding how your body responds to environment, diet, emotions, and lifestyle. In TCM, health is a dynamic balance between yin (cooling, moistening, calming energy) and yang (warming, activating, drying energy). Summer is the most yang season — long days, intense sun, high activity — and your body can easily tip into excess heat.
Signs of excess internal heat in summer include:
- Feeling hot even in air conditioning
- Irritability, restlessness, or difficulty sleeping
- Dry mouth, bitter taste in the mouth, or sore throat
- Acne breakouts, skin rashes, or red eyes
- Constipation or dark, scanty urine
- Excessive sweating that doesn’t seem to cool you down
Here’s the important part: cooling teas in TCM are not the same as cold beverages. In fact, many of the most effective summer cooling teas are served warm or at room temperature. The “cooling” refers to the energetic nature of the herbs — their ability to clear heat, drain dampness, and restore yin fluids. Drinking ice-cold water, paradoxically, can actually trap heat inside your body by contracting the digestive system and slowing fluid metabolism. A warm cup of chrysanthemum tea, on the other hand, opens the pores, promotes gentle sweating, and helps heat escape naturally. It sounds counterintuitive until you try it on a scorching afternoon and realize you feel cooler twenty minutes later than you did after chugging a bottle of ice water.
Blend #1: Chrysanthemum & Goji Berry Tea (菊花枸杞茶)
This is perhaps the most iconic summer cooling tea in Chinese households, and for good reason. Chrysanthemum flowers (ju hua, 菊花) are one of the most beloved cooling herbs in the Chinese pharmacopeia. They’re classified as sweet, slightly bitter, and cool in nature, and they enter the Lung and Liver meridians. What does that mean in plain language? Chrysanthemum clears heat from the head and eyes, calms an overactive mind, and soothes irritated skin — all things that flare up when summer heat gets out of control.
Goji berries (gou qi zi, 枸杞子) are the perfect partner. They’re warm in nature, which might seem contradictory for a cooling tea, but that’s exactly the point. Goji nourishes yin and blood, supporting the body’s natural cooling fluids. Together, chrysanthemum and goji create a beautifully balanced tea that cools without being harsh, and nourishes without being heavy.
How to Make It
- Dried chrysanthemum flowers (杭白菊 or 贡菊): 8–10 flowers
- Dried goji berries: 1 tablespoon (about 15g)
- Rock sugar (bing tang, 冰糖): 1–2 small pieces, optional
- Water: 3 cups (about 750ml)
Rinse the chrysanthemum flowers and goji berries briefly under cool water. Place them in a teapot or heat-resistant glass pitcher. Bring water to a boil, then let it cool for about two minutes — you want it around 90°C (195°F), not a rolling boil, which can scorch the delicate flowers. Pour over the herbs, add rock sugar if using, cover, and steep for 10–15 minutes. The tea will turn a pale gold with a sweet, floral aroma. Drink it warm or let it cool to room temperature. Refill the pot with hot water 2–3 times — the flavor mellows beautifully with each infusion.
In my family, chrysanthemum goji tea wasn’t just a drink — it was summer itself. My grandmother would brew a giant pot every morning and leave it on the kitchen counter for anyone to sip throughout the day. No one got heatstroke in her house.
Best for: People who spend long hours at screens (the Liver-heat connection), anyone with eye strain, mild headaches, or skin that flares up in hot weather. This is also an excellent daily tea for general summer wellness — gentle enough for most people, including older adults.
Blend #2: Sour Plum Drink (酸梅汤, Suān Méi Tāng)
If chrysanthemum tea is the quiet daily ritual, sour plum drink is the crowd-pleaser — the one that makes skeptics sit up and say, “Wait, what is this? This is amazing.” Suanmei tang is a traditional Chinese summer beverage with roots going back hundreds of years, originally enjoyed by imperial courts and street vendors alike. Today, you’ll find it sold from giant copper urns on Beijing street corners and served in elegant teahouses in Hangzhou. It’s sweet, tart, deeply complex, and absolutely ice-cold perfection on a hot day.
What makes it work as a cooling tea? The hero ingredient is wu mei (乌梅), smoked plum or dark plum. In TCM, wu mei is sour, warm in nature, and enters the Liver, Spleen, Lung, and Large Intestine meridians. It generates fluids, quenches thirst, and helps the body retain hydration — critical during summer when you’re sweating profusely. The supporting cast includes shan zha (hawthorn fruit) for digestion, osmanthus flowers for fragrance, and licorice root for sweetness and harmony.
How to Make It
- Smoked plums (乌梅): 30g (about 8–10 pieces)
- Hawthorn fruit slices (山楂片): 20g
- Licorice root slices (甘草): 3–4 slices
- Dried osmanthus flowers (桂花): 1 teaspoon
- Rock sugar: 50–80g (adjust to taste)
- Water: 2 liters
Rinse the plums, hawthorn, and licorice root. Soak them in the water for 30 minutes to an hour if you have time — this deepens the flavor. Bring everything (except the osmanthus and rock sugar) to a boil, then reduce to a gentle simmer for 45–60 minutes. Add the rock sugar in the last 10 minutes, stirring until dissolved. Strain the liquid into a pitcher, stir in the osmanthus flowers, and let it cool. Serve over ice. It keeps well in the fridge for 2–3 days.
A note on smoked plums: Look for wu mei at Chinese grocery stores or herbal shops. They should be dark brown to black, wrinkled, and have a distinctive smoky-sour aroma. Don’t substitute with regular dried plums or Japanese umeboshi — those are different products with different properties.
Best for: Hot days when you’re craving something sweet-tart and refreshing, after exercise or heavy sweating, for anyone with poor summer appetite (the sour flavor stimulates digestion), and as a healthy alternative to soda or sweetened iced tea for kids and adults alike.
Blend #3: Mung Bean & Lily Bulb Soup (绿豆百合汤)
This one blurs the line between tea and light soup, and in Chinese summer tradition, that’s perfectly normal. Lü dou bai he tang is a staple in southern Chinese households during the hottest months — a gently sweet, slightly earthy drink that’s either sipped from cups or eaten with a spoon as a light dessert. Mung beans (lü dou, 绿豆) are one of the most powerful cooling foods in the Chinese dietary therapy tradition. They’re sweet, cool, and clear heat and toxins from the body. They’re so effective that in traditional practice, mung bean soup was given to people suffering from heatstroke or sun exposure.
Lily bulb (bai he, 百合) adds a beautiful dimension. It’s sweet, slightly cool, and nourishes Lung yin — the moistening, cooling energy that keeps your respiratory system comfortable and your skin from drying out in summer heat. It also calms the spirit, which is why this blend is particularly good if summer heat is making you anxious or disrupting your sleep.
How to Make It
- Dried mung beans: 100g (about ½ cup)
- Dried lily bulb petals (百合): 20–30g
- Rock sugar: 30–50g
- Water: 1.5 liters
- Optional: a few red dates (红枣) for extra sweetness and nourishment
Rinse the mung beans thoroughly. Soak them for at least 2 hours, or overnight — this significantly reduces cooking time and makes the beans easier to digest. Rinse the lily bulb petals and soak them separately for 20 minutes. Drain the mung beans, add them to a pot with fresh water, and bring to a boil. Reduce to a simmer and cook for 40–50 minutes, until the beans have split and the liquid is slightly thick and green. Add the lily bulb and rock sugar in the last 15 minutes. The lily bulb should be tender but not mushy. Serve warm or chilled. If you prefer a smoother texture, you can lightly mash some of the beans against the side of the pot with a spoon.
Best for: The hottest days of summer, when you feel heavy, sluggish, and overheated. Especially good for people who work or exercise outdoors, anyone with skin irritations or rashes from heat, and as a soothing bedtime drink during heat waves when sleep feels impossible.
Comparing the Three Blends at a Glance
Each of these summer cooling teas has its own personality and strengths. Here’s a quick comparison to help you choose the right one for your needs:
| Feature | Chrysanthemum & Goji | Sour Plum Drink | Mung Bean & Lily Bulb |
|---|---|---|---|
| TCM Nature | Cool | Neutral to slightly warm | Cool |
| Primary Action | Clears Liver heat, brightens eyes | Generates fluids, aids digestion | Clears heat and toxins |
| Taste Profile | Floral, light, mildly sweet | Sweet-tart, complex, fruity | Earthy, gently sweet |
| Serving Style | Warm or room temperature | Cold, over ice | Warm or chilled |
| Best Time to Drink | Morning or afternoon | Afternoon or with meals | Evening or after sun exposure |
| Skill Level | Very easy — steep and sip | Moderate — requires simmering | Moderate — requires soaking and simmering |
| Kid-Friendly? | Yes | Very much so | Yes |
Tips for Getting the Most Out of Your Summer Cooling Teas
Making these teas is simple, but a few mindful practices can elevate the experience and the benefits:
- Use good water. Filtered or spring water makes a noticeable difference in taste, especially for delicate blends like chrysanthemum tea. Avoid heavily chlorinated tap water if possible.
- Don’t over-sweeten. Rock sugar (bing tang) is traditionally preferred over white sugar because it’s considered more moistening and less “heaty” in TCM. Start with less than you think you need — the herbs have their own subtle sweetness.
- Drink consistently, not excessively. One to two cups per day is usually sufficient. These are functional herbal beverages, not water replacements. Staying hydrated with plain water is still essential.
- Mind the temperature. Room temperature or slightly warm is ideal for most people. If you must drink them cold, avoid adding ice directly — let the tea cool naturally in the fridge. Extremely cold drinks can weaken your Spleen qi, leading to bloating or loose stools.
- Listen to your body. If a tea makes you feel too cool, gassy, or uncomfortable, reduce the amount or frequency. Cooling herbs aren’t for everyone — if you run cold naturally, have a weak digestive system, or are pregnant, consult a qualified TCM practitioner before making these a daily habit.
- Source quality herbs. Buy dried chrysanthemum, mung beans, and other ingredients from reputable Chinese grocery stores or herbal suppliers. Look for clean, fragrant, well-dried products without sulfite treatment (which is sometimes used to preserve color — a gentle rinse before brewing helps remove residues regardless).
Common Questions
Can I drink these summer cooling teas every day?
For most healthy adults during the summer months, yes — one to two cups daily of chrysanthemum goji tea or sour plum drink is generally safe and beneficial. Mung bean soup is quite cooling, so many practitioners recommend drinking it every other day or a few times a week rather than daily, especially if you have a naturally cold constitution or sensitive digestion. The key is to pay attention to how your body responds. If you start feeling too cold, experience stomach discomfort, or notice loose stools, scale back. These teas are most effective when used as a regular part of your summer routine, not as a remedy you only reach for when you’re already overheated.
Are these teas safe for children?
Generally, yes — with some adjustments. Sour plum drink is a favorite among Chinese children and is widely considered safe for kids over age two. Reduce the rock sugar for younger children. Chrysanthemum goji tea is also gentle and appropriate for children, though serve it in smaller amounts (half a cup). Mung bean soup can be given to children, but in moderation, as it’s quite potent in its cooling effects. For very young children (under three) or children with chronic health conditions, it’s always wise to consult with a pediatrician or a qualified TCM practitioner first. Avoid adding honey to any tea for children under one year old.
Where can I buy the ingredients for these summer cooling teas?
Most ingredients are available at Chinese or East Asian grocery stores — look in the dried goods or herbal tea section. Stores like H Mart, 99 Ranch Market, or local Chinatown shops typically carry dried chrysanthemum flowers, smoked plums (wu mei), hawthorn slices, lily bulb, goji berries, and rock sugar. If you don’t have access to a physical store, online retailers like Amazon, Yamibuy, or specialty Chinese herbal shops sell these ingredients with reliable quality. When buying mung beans, you can often find them in the bulk section of regular grocery stores as well. Just make sure to choose dried, unprocessed ingredients rather than pre-made tea bags, which tend to contain lower-quality herbs and lose potency quickly.
The bottom line: Summer cooling teas aren’t just a charming tradition — they’re a practical, time-tested way to help your body cope with heat from the inside out. Whether you choose the gentle floral calm of chrysanthemum goji tea, the tangy refreshment of sour plum drink, or the deep cooling power of mung bean and lily bulb soup, you’re tapping into centuries of Chinese wisdom about living in harmony with the seasons. Brew a pot this afternoon. Share it with someone you love. And notice how much better you feel — not just cooler, but more balanced, more at ease, more yourself.
This article is for educational purposes and reflects traditional wellness perspectives. It is not a substitute for professional medical advice, diagnosis, or treatment.
