DIY Sport Spray: Cooling Pre-Workout Mist with Essential Oils

To make a pre workout cooling spray, combine 100 ml distilled water, 1 teaspoon witch hazel, 8 drops peppermint essential oil, and 4 drops eucalyptus essential oil in a clean spray bottle. Shake well before each use and lightly mist onto the neck, arms, or legs before heading outdoors or beginning a workout.

Whether I’m heading out for a morning run, getting ready for a strength workout, or squeezing in a quick session before work, there’s one thing I never enjoy—starting already feeling hot.

That’s why I started making my own DIY cooling spray.

Instead of relying on heavily fragranced body sprays, I wanted something lightweight that felt refreshing, smelled clean, and fit naturally into my pre-workout routine. After experimenting with different combinations over the years, I kept coming back to one simple formula built around peppermint and eucalyptus.

It takes only a few minutes to make, stores easily in a gym bag, and has become one of those small habits that makes exercising in warm weather feel far more comfortable.

Why Use a Cooling Sport Spray?

Exercise naturally raises your body temperature, and that effect becomes even more noticeable during summer or in warm indoor spaces.

A cooling spray for workout sessions won't lower your core body temperature, but it can create a refreshing sensation that helps you feel more comfortable before or during exercise. That sensation is real, not just in your head: menthol from peppermint activates the skin's TRPM8 cold receptors, the same receptors that respond to cool temperatures, and eucalyptol from eucalyptus works on them too.

For me, the biggest benefit isn't just the cooling feeling—it's the ritual.

Spraying a light mist on my neck and forearms before a workout has become part of the transition from “work mode” to “training mode.” The fresh aroma signals that it's time to get moving, much like putting on a favorite playlist before a run.

Another reason I enjoy making my own spray is that I know exactly what's in it. There are no unnecessary fragrances or ingredients—just a few carefully chosen components that work well together.

If you already enjoy creating DIY wellness products, this recipe is one of the easiest places to start.

The Best Essential Oils for a Cooling Sport Spray

The best blends don’t rely on lots of ingredients. In my experience, two or three well-balanced oils often create a fresher, more enjoyable aroma than recipes packed with ten different scents.

Here are the oils I reach for most often.

Peppermint Essential Oil

Peppermint is the heart of almost every peppermint cooling spray recipe I’ve made.

Its crisp, minty aroma creates an immediate cooling sensation that feels especially welcome on warm days. A few sprays before heading outdoors can instantly make your routine feel fresher without becoming overpowering.

I’ve experimented with different amounts over the years, and I’ve found that around eight drops per 100 ml bottle creates a balanced blend that smells clean without dominating the entire formula.

Eucalyptus Essential Oil

Peppermint works well on its own, but eucalyptus gives the blend a cleaner, more open aroma.

It rounds out the freshness and keeps the spray from smelling too sharp. Together, peppermint and eucalyptus create the combination I use more than any other for workouts, walks, and hot afternoons.

I also like how well eucalyptus complements the crisp feeling of peppermint without competing for attention.

Spearmint Essential Oil (Optional)

If peppermint feels a little intense for your preference, spearmint is a great alternative.

Its aroma is softer, sweeter, and slightly gentler while still contributing to the refreshing character of the blend.

Sometimes I replace half of the peppermint with spearmint when I’m making a bottle that I’ll use throughout the day instead of only before workouts.

Choosing the Right Oil for Your Routine

Each oil brings something a little different to the blend.

For most people, peppermint and eucalyptus are more than enough. If you enjoy experimenting, try introducing spearmint or tea tree in small amounts until you find a combination that suits your preference.

DIY Cooling Sport Spray Recipe

I’ve tried several variations over the years, but I always come back to this simple recipe because it’s quick to make and easy to remember.

What You’ll Need

• 100 ml distilled water
• 1 teaspoon witch hazel
• 8 drops peppermint essential oil
• 4 drops eucalyptus essential oil
• 100 ml spray bottle

How to Make It

1. Pour the distilled water into a clean spray bottle.
2. Add the witch hazel.
3. Add the essential oils.
4. Secure the lid and shake well.
5. Shake again before each use, as the oils will naturally separate over time.

The result is a light DIY body cooling mist that’s easy to keep in your gym bag, backpack, or car during warmer months.

Why This Ratio Works

One mistake I see in many DIY recipes is using far too many essential oils.

More isn’t always better.

Too much peppermint can make a spray feel overpowering, while too much eucalyptus can dominate the aroma.

After experimenting with different ratios, I’ve found that eight drops of peppermint and four drops of eucalyptus create a balanced blend that’s refreshing without feeling excessive.

Keeping the recipe simple also makes it much easier to recreate whenever you need another bottle.

How and When to Use a Cooling Sport Spray

One of the things I like most about this essential oil sport spray is how flexible it is. It isn’t limited to one type of workout or one season. Whether I’m heading to the gym, going for a morning jog, or spending the day outdoors, it fits naturally into my routine.

The spray works best when applied to clean skin shortly before activity. I usually mist it lightly onto my neck, shoulders, forearms, and the backs of my legs, then give it a few seconds to dry before getting moving.

For outdoor workouts on particularly warm days, I’ll often tuck the bottle into my gym bag or cooler and reapply it whenever I need a quick refresh. Chilling the spray in the refrigerator before use also makes it feel even more invigorating.

Keep in mind that this spray is designed to complement your routine—not replace the basics. Staying hydrated, wearing breathable clothing, and taking breaks in the shade when needed are still the best ways to stay comfortable during exercise.

Tips to Help Your Cooling Spray Last Longer

One question I get surprisingly often is how to make a body mist last a little longer.

The answer usually comes down to where and when you apply it.

A few habits I’ve picked up over the years include:

• Apply the spray to clean, dry skin before exercising.
• Shake the bottle well before each use to evenly distribute the essential oils.
• Store it in a cool place, especially during summer.
• Reapply lightly instead of using a heavy mist all at once.
• Keep the bottle out of direct sunlight to help preserve the aroma.

I also avoid spraying directly onto my face. Instead, I focus on pulse points and areas that tend to feel warm during exercise, such as the neck and arms.

Can You Use It During Exercise?

Absolutely—but with a little common sense.

If you’re exercising outdoors, I find it works best before you start or during a short water break. A light mist can feel especially refreshing after a long run or a challenging circuit workout.

When I'm having my sessions indoors, I typically spray myself before I begin my warmup and by the time I'm mid-workout, that invigorating fresh mint and eucalyptus essence is integrated into the whole experience without being intrusive.

You can also use it post workout if you're just hanging outside and plan to pop home afterwards.

Safety, Dilution, and Photosensitivity

Natural products still deserve careful handling.

That’s especially true when you’re creating anything that will be applied directly to the skin.

Always Dilute Essential Oils

Essential oils are highly concentrated and should never be applied directly to the skin without proper dilution.

This recipe uses a small amount of essential oil dispersed in distilled water with witch hazel, making it suitable for a refreshing body mist when used as directed.

Patch Test Before First Use

Even if you’ve used peppermint or eucalyptus before, it’s still a good idea to patch test any new blend.

Apply a small amount to the inside of your forearm and wait 24 hours before wider use.

Be Mindful of Sun Exposure

One reason I prefer this recipe is that it doesn’t rely on citrus essential oils, which can be photosensitive.

If you decide to experiment with oils such as bergamot, lime, or cold-pressed lemon, check whether they’re known to increase sensitivity to sunlight and follow the recommended safety guidance.

Avoid Sensitive Areas

Spray away from eyes, mouth and other sensitive areas. Wash off generously with water in the event of contact with the skin, etc.

How to Store Your DIY Sport Spray

Because this recipe contains water, proper storage helps maintain its freshness.

I recommend:

• Using a clean spray bottle each time you make a new batch.
• Storing the bottle in a cool, dry place away from direct sunlight.
• Refrigerating it during particularly hot weather if you enjoy an extra cooling sensation.
• Discarding the mixture if you notice changes in colour, smell, or appearance.

For the best experience, I usually make small batches that can be used within a few weeks rather than preparing a large bottle that sits unused.

Related Reading

A cooling mist is one way to stay comfortable in the heat. For the science of why peppermint and eucalyptus feel cool and other ways to use them, see our guide to how to cool down with essential oils. For a portable option, try our DIY peppermint roll-on recipes, and if you've caught too much sun, our DIY after-sun cooling spray is made for that.

Final Thoughts

The best DIY recipes are often the simplest ones.

This pre workout cooling spray has turned into something of one of the daily routine essentials I always seem to grab for, for the sole reason that it’s fast to make, simple to transport and doesn’t really get in the way of an on-the-go lifestyle. Going for a jog, popping to the gym or simply hanging around in the heat outdoors – I give myself a couple of light spritzes to feel awake before I head out.

If you enjoy creating your own wellness products, this recipe is a great starting point. Once you’ve tried it, you can experiment with small adjustments to find the aroma and balance that work best for your routine—without making the formula more complicated than it needs to be.