Stay Cool This Summer with Ayurveda and Yoga Practices
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Seasonal Wellbeing | Ayurveda for Everyday Life
Written by Katja Patel
✨ This post has been freshly updated to combine our best summer tips and seasonal Ayurvedic wisdom in one place. Whether you’re new to Ayurveda or returning for your annual refresh, this guide is your go-to resource for staying balanced in the heat.
Ah, summer—the season we all eagerly await. Warm weather, sun-kissed days, al fresco dining, and exciting vacations.
But let's face it: when the scorching summer days arrive, some of us (myself included) start to suffer. The sweltering heat, loss of appetite, pounding headaches, queasy stomach, fatigue, and skin irritations can dampen our summer bliss.
Why does this happen to us?
Pitta Imbalances in Summer: Understanding the Fire Within
According to Ayurveda, summer is governed by Pitta dosha, composed of the elements of fire and water.
Pitta exhibits qualities such as hot, sharp, light, oily, and penetrating. During the summer, these qualities intensify both in nature and within us.
To stay in balance, we must bring in the opposite qualities: cool, slow, smooth, heavy, and grounding.
While anyone can experience Pitta imbalances, those with a dominant Pitta constitution need to be especially mindful.
5 Ayurvedic Shifts to calm your Mind & Body - starting today
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Nourish Your Body, Cool Your Pitta: Ayurvedic Tips for Balanced Eating
Ayurveda offers five key tools to restore and maintain balance: food, herbs, therapies, Yoga, and lifestyle choices.
The Six Tastes
Ayurveda recognises six tastes: sweet, sour, salty, bitter, pungent, and astringent.
In summer, focus on the cooling tastes: sweet, bitter, and astringent. Luckily, summer brings forth a bounty of foods with those tastes.
Sweet: ripe fruits, grains, dairy
Bitter: leafy greens, herbs
Astringent: apples, cranberries, pomegranates, cabbage, legumes
Remember: Each taste has the potential to either balance or aggravate the doshas.
Foods to Favour
Seasonal fruits and vegetables (always)
Grains: barley, millet, oats, rice, wheat
Nuts and seeds (soaked): almonds, coconut, sunflower, pumpkin
Dairy: milk, paneer, fresh mozzarella, ghee, butter
Meats: chicken, turkey, duck, freshwater fish, shrimp
Sweeteners: maple syrup, raw sugar, carob
💡 Download your printable Summer Food Plan and stick it on your fridge for easy reference!
Stay Hydrated
Warm water (yes, that’s right—even in summer, avoid cold or iced drinks)
Coconut water
Fresh fruit and veggie juices
Herbal teas (coriander, fennel, mint, rose)
CCF tea (cumin, coriander, fennel)
Homemade buttermilk (1/3 mild yoghurt, 2/3 warm water, coriander, pinch of salt)
Digestion slows down in the summer, so opt for light meals and stay well-hydrated.
Pitta-Balancing Herbs
Sometimes, food isn’t enough to balance the body. These Ayurvedic herbs can offer extra support:
Avipattikara churna: post-meal digestive support, relieves acidity.
Guduchi: cooling, immune- and gut-health-boosting, anti-inflammatory, and nourishing.
Brahmi: calms the mind and nervous system, reduces stress, and is nourishing.
Turmeric: anti-inflammatory, purifying.
Always check with an Ayurvedic practitioner before adding herbs to your daily routine.
Self-Care Soothe: Simple Summer Rituals
Here are two must-dos. Both are excellent in the evenings to draw the heat out of the body for a more restful sleep.
Foot Massage & Foot Bath
Draw heat downward and release it:
Evening foot massage with warm coconut or olive oil
Follow with a 10–15-minute warm water foot bath
Cooling Skin Care
Spritz rosewater on face and eyes
Use cotton pads soaked in rosewater at bedtime to soothe eyes and mind
This one is my favourite, which I do without fail every night.
Yoga for a Cool Summer: Practices to Restore Balance
Adjust your Yoga practice to reflect the season.
In the summer, we might feel super motivated to get fit or stay in shape, which is great. However, we need to avoid overheating or exerting our bodies, so pacing is important:
Practise early in the morning when it’s coolest.
Switch to a slower pace if your usual practice is fast, with shorter holds.
Rest in Child’s Pose between asanas; during standing sequences, make sure to take a breath or two in between postures.
Include cooling breaths: Chandra Bhedana, Sheetali, Bhramari
Great Yoga poses for summer:
Upavista Konasana (Wide-Legged Forward Fold)
Viparita Karani (Legs Up the Wall)
Gentle backbends and twists
Slow Surya Namaskar and Chandra Namaskar
Self-reflection is key. If a stronger practice serves you well, honour that—but stay attentive to signs of overheating.
The Daily Rhythm: Align with Nature
Ayurveda teaches that the time of day influences our balance:
Pitta time: 10:00 am – 2:00 pm, 10:00 pm – 2:00 am
Kapha time: early evening (great for winding down)
Tips for Daily Rhythm
Wake before 6:00 am (cool Vata time)
Start with warm water followed by a cup of coriander-fennel tea.
Go barefoot on the grass directly after getting up. The grass draws heat out of the body and keeps you cooler during the day.
Eat your main meal at lunchtime
Keep dinner light and early (5–6 pm)
Bed by 10:00 pm
Easy Breakfast Idea:
Banana-Lime Smoothie: 2 bananas, 1 cup coconut water, juice of 1/3 lime, 1/4 tsp cardamom — blend and enjoy.
Lunch Ideas:
Steamed seasonal veg + yellow mung dal + millet or quinoa
Mung dal soup + rice
Vegetable soup with kitchadi or rice
Serve with homemade buttermilk
After lunch, lie on your left side for 10 minutes to aid digestion, of course, whenever possible. Alternatively, head out for a short walk around the block or through the park to kickstart the digestion.
Sleep Soundly, Wake Refreshed
Night Rituals to Unwind
Journaling or 10 minutes of free writing
Rosewater pads on eyes
No screens after 9 pm
Coconut oil on the crown of the head and foot soles before bed — great for cooling the brain and the body.
Final Thoughts for a Cool, Calm Summer
Summer can bring a host of heat-related symptoms — but with the right Ayurvedic tools, you can stay cool, calm, and energised.
Here is a quick summary for you to remember and implement the main points to stay cool this summer.
Quick Summary:
Balance the fire of Pitta with cool, wet, smooth, and heavy qualities.
Prioritise sweet, bitter, and astringent tastes.
Stay hydrated and eat seasonally.
Try CCF tea and cooling herbs like Brahmi and Guduchi.
Adjust your yoga and self-care to honour summer’s heat.
Follow a rhythm that helps digestion and sleep.
More Summer Ayurveda Tips:
And don’t forget to download your Summer Food Plan to make all of this even easier.
Let me know if you find these tips helpful. You can leave a message on Instagram, Facebook, or even via email.
I love hearing from you!
Katja x
P.S. NEXT STEPS: download the Summer Food Plan and sign up for the 5 Ayurvedic Shifts to Calm your Body & Mind
