As the scorching summer heat arrives, it becomes crucial to take care of our bodies and maintain our well-being. Ayurveda, an ancient Indian system of medicine, offers valuable insights and remedies to help us survive the summer season. By following Ayurvedic principles, we can balance our doshas (vital energies) and protect ourselves from the heat-related ailments commonly associated with this time of year.

When the Sun becomes more piercing, the kapha dosha in our body depletes. The overall ojas (vitality) in our body also depletes because ojas is linked to a healthy kapha dhatu. That’s why we often speak of feeling “wrung out” or “squeezed out like a fruit” in this season. And, the Ayurvedic texts confirm this effect as well.

The fresh produce and water bodies become tikta (bitter), kashaya (astringent) and katu (pungent/ sharp)

In the uttarayana path of the Sun (from winter to summer), there is a strong increase in teekshna (piercing and intense), ushna (hot) and rooksha (drying) properties of the Sun, which also reflects in the Earth’s atmosphere. Hence, the fresh produce and water bodies get affected by the piercing intensity of the Sun, and carry these tastes.

  • Stay Hydrated:

One of the most important aspects of Ayurveda during summer is to stay adequately hydrated. Drink plenty of water throughout the day to prevent dehydration. You can also include cooling beverages like coconut water, herbal teas, and freshly squeezed fruit juices.

Coriander seeds are soaked and boiled and kept as such the whole night. Next day it is crushed and filtered. This coriander wanter helps to fight excessive heat in the body

Avoid excessive consumption of caffeine and sugary drinks, as they can deplete the body’s water reserves.

  • Follow a Pitta-Pacifying Diet:

During summer, the Pitta dosha tends to get aggravated. To balance Pitta and keep cool, include foods that have a cooling effect on the body. Opt for fresh, juicy fruits like watermelon, grapes, and pomegranates. Incorporate cooling vegetables such as cucumber, zucchini, and leafy greens. Favor herbs and spices like coriander, fennel, mint, and cilantro. These foods help to cool down the body and promote digestion.

  • Protect Your Skin:

The sun’s rays can be harsh during summer and can affect your skin. Ayurveda suggests protecting your skin by applying natural sunscreens or using Ayurvedic oils like coconut oil or sandalwood oil. These oils provide a protective barrier and help to nourish and moisturize the skin. Additionally, wear loose-fitting, light-colored clothing made from natural fabrics to protect your skin from the sun and allow it to breathe.

  • Practice Abhyanga (Self-Massage):

Regular self-massage, known as Abhyanga, can help cool down the body and promote relaxation during the summer months. Use cooling oils like coconut oil, sunflower oil, or sandalwood oil for the massage. Gently massage the body in long, sweeping motions before taking a cool shower. This practice helps to balance the Pitta dosha, calm the mind, and nourish the skin.

  • Follow a Cooling Daily Routine:

Maintaining a cooling daily routine is essential during summer. Wake up early in the morning and engage in gentle yoga or meditation to start your day on a calm note. Avoid strenuous physical activities during the hottest hours of the day and instead opt for exercise during the cooler parts of the day. Take cool showers or baths to refresh and soothe your body. Ensure you get enough restful sleep at night to rejuvenate your body and mind.

General health care

During this period, pitta dosha increases immensely in the body. The increased heat lowers our digestive strength or fire and therefore, we must eat less food that is light to digest. Due to the increased heat, our bodies demand more liquids, and we must consume plenty of water, and sweet fruit and vegetable juices. However, we need to monitor our digestive fire and only eat when feeling hungry. During this season we are more prone to dehydration, exhaustion, lethargy, and feeling dry with a lack of energy. Ayurveda recommends a lighter diet with less activity to maintain normal energy and health during this season.

Prefer foods that are madhura (sweet), laghu (light), and drava (liquid), use ghee (clarified butter) for cooking. Plenty of liquids should be consumed in the form of Jala or fresh water, Panaka (fruit juices) freshly prepared from juicy fruits like mango, grapes, pomegranate with ginger, cardamom, and sugarcane, tender coconut water, Mantha is a cooling liquid prepared from soaking raisins, figs and dates in cold water for an hour and then blend, and diluted Panaka syrup made from herbs and fruits – ananta (sarsaparilla), kamala (lotus), gulaba (rose), amra (mango), draksha (grapes), chandana (sandal), ushira (vetiver), and jambhira (lemon). These can be made into a syrup and diluted with water to be served when needed.

Gulkand is prepared using rose petals and sugar is an excellent Ayurvedic preparation, prescribed to reduce the excess heat and avoid its bad effects which can be taken on empty stomach (1-2 tsp) with milk. This reduces the burning sensation in the body, eyes, palms and soles, giddiness due to heat, itching, digestive disturbances, stomach acid and many more.



Foods to avoid include deep fried, hot, spicy, salty and sour items, smoothies (milk and fruits combined together) and yogurt. Alcohol should be avoided as it increases the qualities of burning and dryness in the body which leads to debility.

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