Ayurveda, emphasizes the balance of body and mind for optimal health. One of the core principles in Ayurveda is maintaining the balance of the doshas, or the fundamental energies of the body. During the hot summer months or in regions with a warm climate, it becomes crucial to keep the body cool and maintain balance. Ayurveda offers a range of cooling agents and a well-planned diet to help you beat the heat and stay cool naturally.

An ayurvedic diet plan to keep you cooool

Ayurveda categorizes foods and herbs based on their cooling or heating properties. Cooling agents help in reducing excessive heat in the body, soothing inflammation, and maintaining a cool internal environment. Here are some common cooling agents according to Ayurveda:

Cooling Herbs:

  • Mint (Pudina)
  • Coriander (Dhania)
  • Fennel (Saunf)
  • Cumin (Jeera)
  • Aloe Vera (Ghrita Kumari)
  • Brahmi (Bacopa monnieri)
  • Shatavari (Asparagus racemosus)

Cooling Fruits:

  • Watermelon
  • Coconut
  • Cucumber
  • Sweet juicy fruits like melons, grapes, and pears
  • Lime and citrus fruits (in moderation)

Cooling Spices:

  • Cardamom (Elaichi)
  • Cilantro (Dhania)
  • Saffron (Kesar)
  • Dill (Suva)

Ayurvedic Diet Plan to Stay Cool:

Milk, butter and ghee are all cooling foods. Fully-ripe sweet juicy fruits like melons, cherries, grapes, pears and mangoes, and vegetables such as cucumber, broccoli, zucchini and asparagus are Pitta-pacifying. Minimize yogurt, sour cream, citrus fruits and spicy foods.

To keep Pitta in balance, favor the sweet, BITTER AND ASTRINGENT TASTES and avoid salty, sour and hot spicy foods. Sweet foods include rice and bread. Milk, butter and ghee are all cooling foods. Fully-ripe sweet juicy fruits like melons, cherries, grapes, pears and mangoes, and vegetables such as cucumber, broccoli, zucchini and asparagus are Pitta-pacifying. Minimize yogurt, sour cream, citrus fruits and spicy foods like cayenne. Also avoid vegetables with heating properties such as tomatoes, hot peppers, radishes, onions, garlic and spinach. Cook with cooling spices such as FENNEL, MINT and CORIANDER, and reduce hot spices such as DRIED GINGER and mustard seed.

Favor foods that are liquid rather than dry, and cool or lukewarm rather than hot.

Adopting a cooling Ayurvedic diet can help balance the body’s temperature and maintain overall well-being during hot weather. Here is a sample diet plan:

Start Your Day:

  • Begin your day with a glass of lukewarm water or herbal infused water like coriander water, black Raisins water or Tulsi can be taken to aid digestion and detoxification.

Breakfast Options:

  • Fresh fruit salad with watermelon, grapes, and pears.
  • A bowl of soaked and sprouted grains like mung beans or quinoa( not recommended for GASTRITIS/ ACID PEPTIC DISEASE/ HYPERACIDITY).

Mid-Morning Snack:

  • A glass of freshly squeezed coconut water or a cooling herbal infusion like mint or coriander tea.


  • A light and cooling salad with cucumber, lettuce, and tomatoes.
  • Steamed or lightly cooked vegetables like zucchini, broccoli, and asparagus.
  • Whole grains like quinoa or basmati rice.
  • A small portion of yogurt or buttermilk.

Afternoon Snack:

  • Sliced cucumber with a sprinkle of chaat masala or a cooling herbal drink like aloe vera juice.


  • Lightly cooked or steamed vegetables like bottle gourd (lauki), spinach, or bitter gourd (karela).
  • Lentils or legumes like mung dal or green gram soup.
  • A small portion of whole grains like millet or brown rice.

Evening Beverage:

  • Sip on a glass of freshly made lime juice or a herbal infusion like rose or hibiscus tea.

Before Bed:

  • A cup of warm herbal tea with chamomile or lavender to promote relaxation and restful sleep.
  • Sariva is a cooling and rejuvenating root that is known in Ayurveda as a Rasayana due to its long standing use to purify the blood, the urinary tract, and to encourage the regeneration of tissue. it is known as Indian sarsaparilla. ½ tsp mixed with honey, twice a day or made into syrup by boiling and it can be taken diluting with water.

General Tips for Staying Cool:

  • Stay hydrated by drinking plenty of water throughout the day.
  • Avoid excessive intake of spicy and hot foods.
  • Opt for lighter meals and avoid heavy, greasy, and fried foods.
  • Emphasize fresh, seasonal, and locally available fruits and vegetables.
  • Practice mindful eating, chewing food thoroughly, and avoiding overeating.
  • Incorporate stress-reducing practices like meditation and yoga to maintain emotional balance.

By incorporating cooling agents and following an Ayurvedic diet plan, you can stay cool and balanced during hot weather. Remember that individual needs may vary, so it’s important to listen to your body and make adjustments as necessary. Consult with an Ayurvedic practitioner for personalized guidance and additional recommendations based on your specific constitution and health needs. Stay cool, refreshed, and enjoy the benefits of Ayurveda’s wisdom for a balanced and harmonious life.

In Uvas Ayurveda we conduct Ayurvedic Nutrition Course/ PathyaApathya / Ayurvedic Dietetics Course. This includes Diseases and Diet and nutrition to lead a healthy life, Dos and don’ts. It can be done by

  • Ayurvedic Doctors
  • Nutritionist
  • Dietitians
  • Yoga instructors
  • Ayurvedic enthusiastic
  • Therapeutic Yoga

Course dutration – 1 ½ months to 3 months…………,

Uvas Ayurveda is also a School of Ayurveda and conducts many ayurvedic online and offline courses for the Ayurvedic enthusiasts to gain more knowledge and helps to understand Ayurveda in Deep. We conduct courses such as Garbha maata Sanskar , Ayurvedic cosmeteology, ayurvedic therapy course, Diet and Nutrition ,Obesity course etc.