How to Stay Cool in Summer with Ayurvedic Practices
May 26, 2025
How to Stay Cool in Summer with Ayurvedic Practices
Summer brings warmth, sunshine, and a sense of energy, but it can also lead to excess heat in the body, making you feel irritable, overheated, or fatigued. In Ayurveda, summer is the Pitta season, dominated by the fire and water elements. When Pitta dosha is aggravated, it can manifest as heat-related issues such as skin rashes, acidity, inflammation, and irritability.
To keep your body and mind balanced during the hot summer months, Ayurveda recommends cooling practices that help pacify Pitta and maintain inner calm. In this blog, we’ll explore Ayurvedic tips to stay cool, refreshed, and energized throughout the summer.
1. Eat a Pitta-Pacifying Diet
The food you eat during summer can either cool and soothe your body or add fuel to the Pitta fire. Ayurveda recommends a Pitta-pacifying diet that focuses on cooling, hydrating, and alkaline foods.
Key Cooling Foods:
-
Cucumbers: Naturally hydrating and cooling, cucumbers are an excellent summer snack or salad ingredient.
-
Watermelon: Juicy and cooling, watermelon helps to rehydrate the body and pacify Pitta. Enjoy it as a refreshing snack or juice.
-
Leafy greens: Lettuce, spinach, and kale are all cooling and detoxifying. Make light, refreshing salads with cooling dressings to stay hydrated.
-
Coconut: Coconut water and coconut meat are highly cooling and soothing for Pitta. Sip coconut water throughout the day to stay hydrated.
-
Fresh herbs: Cilantro, mint, and fennel are great for cooling the body. Add them to salads, smoothies, or juices to enhance their cooling effects.
Foods to Avoid:
-
Spicy and fried foods: These aggravate Pitta, leading to increased heat and inflammation. Avoid hot peppers, garlic, and excessive oil.
-
Sour and salty foods: Limit sour foods like pickles, vinegar, and tamarind, as they can increase Pitta. Similarly, salty foods can cause dehydration and overheating.
-
Red meat and alcohol: These are heating in nature and can increase internal heat, leading to Pitta imbalances.
2. Stay Hydrated with Cooling Drinks
Proper hydration is essential during summer, and Ayurveda emphasizes drinking cooling, hydrating beverages that calm the Pitta dosha. Instead of sugary sodas or caffeinated drinks, opt for natural cooling drinks.
Cooling Ayurvedic Beverages:
-
Coconut Water: Naturally sweet and full of electrolytes, coconut water is one of the best drinks for staying cool and hydrated. Drink it throughout the day to prevent dehydration.
-
Cucumber and Mint Water: Add slices of cucumber and fresh mint leaves to your water for a refreshing, cooling drink that helps calm Pitta.
-
Fennel Tea: Fennel is cooling and helps reduce heat in the body. Brew fennel seeds in hot water, cool the tea, and sip it throughout the day.
-
Aloe Vera Juice: Aloe vera is known for its cooling and anti-inflammatory properties. Drink aloe vera juice to soothe internal heat and support digestion.
-
Pitta-Pacifying Lassi: Make a cooling lassi by blending yogurt with water, a pinch of cumin, and a little mint or rosewater. This probiotic drink helps balance Pitta while supporting digestion.
3. Use Cooling Herbs and Spices
Ayurveda recommends incorporating cooling herbs and spices into your diet and daily routine to help balance excess heat.
Best Cooling Herbs and Spices:
-
Mint: Mint is one of the most cooling herbs in Ayurveda and is great for reducing internal heat. Add fresh mint to your drinks, salads, or smoothies for an instant cooling effect.
-
Coriander: Both the leaves and seeds of coriander are cooling. Use fresh coriander leaves in your food or drink coriander seed tea to calm Pitta.
-
Fennel: Fennel seeds are cooling and help reduce Pitta-related heat. Chew on fennel seeds after meals to aid digestion and cool the body.
-
Cardamom: Cardamom is a cooling spice that helps balance the digestive fire without increasing Pitta. Add it to desserts, teas, or smoothies to enhance flavor and promote cooling.
-
Saffron: Saffron is a cooling and slightly bitter spice that can help balance Pitta. Add a pinch of saffron to your milk, rice, or desserts for its calming and cooling benefits.
4. Stay Cool with Ayurvedic Self-Care Rituals
In addition to diet, Ayurveda recommends daily self-care practices to keep your body cool and refreshed during summer.
Abhyanga with Cooling Oils:
Abhyanga, or self-massage, is an excellent way to soothe the body and mind during the summer months. Use cooling oils such as coconut oil or sandalwood oil, which are perfect for reducing Pitta.
-
How to Practice: Warm the oil slightly and massage it gently into your skin using circular motions on the joints and long strokes along the limbs. After the massage, let the oil absorb for 15-20 minutes before taking a cool shower.
Rose Water Spritz:
Rose water is naturally cooling and soothing for the skin. Spritz rose water on your face, neck, and arms throughout the day to refresh your skin and calm Pitta.
Sandalwood Paste:
Sandalwood is cooling and has anti-inflammatory properties. Apply sandalwood paste to areas prone to heat or irritation, such as the forehead or chest, to calm the skin and reduce internal heat.
5. Dress and Live in Tune with the Season
To stay cool in summer, Ayurveda recommends wearing breathable, light clothing and making small lifestyle adjustments that keep Pitta in check.
Wear Light, Breathable Fabrics:
Choose light, natural fabrics like cotton, linen, and silk that allow your skin to breathe. Wear loose-fitting clothes in cooling colors like white, blue, or pastel shades, as these reflect heat and help keep the body cool.
Avoid the Midday Sun:
The sun is strongest during midday, which is when Pitta energy peaks. Stay indoors or in the shade between 10 AM and 2 PM to avoid overheating. If you need to go outside, wear a hat and sunglasses, and carry water with you to stay hydrated.
Take Cooling Baths:
A lukewarm bath or shower with a few drops of rose or sandalwood essential oil can help reduce body heat and calm the mind. Avoid cold showers, as they can shock the system and disturb your body's balance.
6. Practice Cooling Pranayama and Yoga
Ayurveda suggests practicing cooling pranayama (breathing exercises) and gentle yoga to keep the body and mind balanced during the summer.
Sheetali Pranayama (Cooling Breath):
Sheetali pranayama is a powerful cooling breathing technique that helps lower body temperature, calm the mind, and reduce Pitta.
-
How to Practice: Sit comfortably and extend your tongue out slightly. Roll the sides of your tongue into a tube (if you can). Inhale slowly through the rolled tongue, feeling the cool air. Close your mouth and exhale slowly through your nose. Repeat this process for 5-10 rounds.
Gentle Yoga Poses for Cooling:
During summer, opt for gentle yoga practices that focus on stretching and relaxation rather than vigorous, heat-building exercises.
-
Child’s Pose (Balasana): A restorative pose that calms the mind and cools the body.
-
Moon Salutations (Chandra Namaskar): A calming and cooling flow that helps reduce internal heat.
-
Seated Forward Bend (Paschimottanasana): A gentle stretch that releases tension and promotes cooling.
-
Legs-Up-the-Wall (Viparita Karani): A restorative pose that helps cool the body and soothe the nervous system.
7. Maintain a Balanced Mind with Cooling Activities
Mental stress and overactivity can aggravate Pitta, leading to irritability, frustration, and emotional heat. Ayurveda recommends calming, cooling activities to maintain mental balance during the summer.
-
Meditation: Regular meditation can help calm the mind and reduce Pitta-related stress. Practice mindfulness or guided meditation for 10-15 minutes daily.
-
Spend Time in Nature: Water elements pacify Pitta, so spending time near lakes, rivers, or the ocean can help cool the body and mind. Gentle walks in the early morning or evening are also beneficial.
-
Creative Expression: Engage in creative activities like painting, drawing, or writing to release mental tension and bring calmness to the mind.
