As we transition into the intense summer season, it’s important to be mindful of how the environment affects our body and overall well-being.
Due to the strong sun rays, the moisture of the earth gets absorbed, raising the ground temperature significantly. This leads to heat being felt all around, making the atmosphere extremely dry. Not only humans but even plants and trees suffer from the impact of heat waves.
Effects of Summer Heat on the Body:
● The human body, like plants, begins to lose its moisture and suppleness
A healthy and resilient body requires hydration and internal coolness, both of which are lacking during this season.
● Important bodily components like Rasa and Rakta Dhatu (vital fluids and blood tissues) weaken, leading to fatigue and low energy levels.
● Excessive sweating and thirst are common.
● High water intake, while necessary, may dilute stomach acids, making digestion weaker and increasing the risk of infections such as vomiting, diarrhea, and dysentery.
● The rise in Pitta dosha (the body's heat energy) can lead to symptoms such as:
○ Frequent thirst
○ Fever
○ Burning sensations
○ Nosebleeds
○ Vertigo or dizziness
○ Headaches
Summer Season – Diet Guidelines: What to Eat and Avoid
Summer brings intense heat and dryness that can weaken the body’s natural strength, increase Pitta dosha, and lead to dehydration and fatigue. To maintain health and vitality during this season, it's important to adjust our diet and lifestyle accordingly.
General Food Guidelines
● Eat light, easy-to-digest meals.
● Prefer sweet, cooling, and liquid foods.
● Cold or room-temperature food is preferable.
● Water should be boiled, then cooled and stored in a pitcher or refrigerator.
● Meals should be fresh, warm, and consumed in moderate quantities.
● Chew your food properly and eat mindfully.
● Avoid stale or reheated food.
Dairy & Cooling Beverages
● Sugar, ghee, milk, and mattha (buttermilk) are beneficial.
● Mix water with curd, add a little shakkar (sugar), and optionally roasted cumin and black salt—consume only during the daytime, not at night.
● Drink lassi, sweet curd, bael sharbat, sattu drink, thandai, chandan/khas/gulab sharbat, sugarcane juice, coconut water, and milk mixed with mishri and ghee.
● Water cooled with camphor or kept under moonlight is also considered beneficial.
Vegetables
● Old barley (yava)
● Karela (bitter gourd)
● Bathua, Parwal (pointed gourd)
● Ripe tomatoes, jacket (skin-on) potatoes
● Raw banana vegetable
● Sahijan ki phali (drumstick)
● White petha (ash gourd), onion, mint, lemon
Pulses
● Yellow moong dal, masoor dal, and arhar dal
● Note: Arhar dal is dry in nature—temper it with ghee and cumin seeds (zeera) for better digestion
Fruits
● Melons, watermelon
● Sweet mango, sweet grapes
● Cucumber, kakdi, phalsa
● Pomegranate, amla murabba
● Raisins (kishmish), munakka, chironji
● Anjeer (figs), soaked almonds
Raita & Herbal Additions
● Buffalo’s milk raita
● Use mint, cumin, rock salt, and cooling herbs in food
Herbal Rasayan for Summer
● Take Harad (Terminalia chebula) with an equal quantity of jaggery daily to enhance digestion and strength.
General Lifestyle Tips for Summer
● Spend time strolling in gardens or parks filled with trees and greenery where sunrays do not fall directly.
● Stay indoors during peak heat hours unless absolutely necessary.
● Choose to live and sleep in cool, well-ventilated areas—preferably with a fan, cooler, or AC.
● If possible, sleep under moonlight or where fresh air is available at night for natural cooling.
● Take a short nap in the afternoon—it helps the body recover from daytime heat.
Body Care & Clothing
● Apply sandalwood (chandan) paste or a Multani mitti (Fuller’s earth) pack on the body to keep skin cool.
● Wearing a pearl is believed to have a cooling effect on the body.
● Dress in light-colored, loose-fitting cotton clothes to allow airflow and reduce heat absorption.
If You Must Go Out in the Sun:
● Avoid going out during midday unless necessary.
● If needed, wear:
Proper footwear to avoid heat from the ground.
Head covering (cap, scarf, or dupatta).
Carry an umbrella for shade.
● Drink one glass of water before stepping out.
● Carry a whole onion in your pocket or bag—it is a traditional remedy believed to provide protection from heatstroke.
Night Routine & Sleep
● If you must stay awake past 10 PM, sip water at regular intervals.
● This helps prevent vitiation of Vata and Kapha doshas, and also avoids constipation.
Evening & Dinner Tips
● Eat light and easily digestible food, especially for dinner.
● Avoid oily, spicy, or heavy meals.
● Try having khichri (a mix of rice and lentils) for dinner once or twice a week—it is soothing, nutritious, and easy on digestion.
Drinking Water – Do It Right
● Never drink water immediately after coming in from the sun.
Let your sweat dry and allow your body temperature to normalize before taking water.
● Avoid drinking very cold water directly from the refrigerator.
Instead, mix a little normal water with cold water if needed.
● Prefer earthen pot (matka) or copper pitcher water, which stays naturally cool and balances Pitta.
What to Strictly Avoid
Alcohol:
● Completely avoid alcohol during summer—it increases body heat, dehydrates, and disturbs digestion.
● If it’s absolutely unavoidable, always dilute alcohol with water and consume in very limited quantity.
Late Nights & Skipping Meals:
● Avoid staying up late—sleeping late weakens digestion and increases Vata.
● Never suppress hunger—doing so weakens digestive fire (Agni) and causes imbalance.
Physical Exertion & Urge Suppression:
● Avoid excessive exercise or physical labor—it increases body heat and causes fatigue.
● Never suppress natural urges like urination or defecation, as this disturbs Vata and can cause headaches, gas, or other imbalances.
Sexual Activity:
● According to Ayurveda, excessive or any sexual activity should be avoided in the summer season.
It depletes Ojas (vital energy), causes fatigue, and aggravates Pitta.
Conclusion:
Ayurveda teaches us that balance is key—especially in extreme climates like summer. Listen to your body, live mindfully, and adjust your habits according to the season to stay cool, calm, and in optimal health.
