Ayurveda, the ancient Indian system of holistic health, recognizes the impact of seasons on the body and mind. Each season corresponds to the dominance of one or more doshas (biological energies)—Vata, Pitta, and Kapha. Summer (Grishma Ritu) is characterized by intense heat and dryness, making it the peak season for Pitta dosha, which governs metabolism, digestion, and body temperature. To stay healthy during this time, Ayurveda recommends following Ayurvedic Summer Tips that include seasonal dietary and lifestyle practices aimed at balancing Pitta and preventing heat-related imbalances.
Excessive heat in the environment can aggravate Pitta, leading to issues such as acidity, inflammation, skin rashes, excessive sweating, irritability, and fatigue. Ayurveda offers time-tested lifestyle and dietary modifications to balance Pitta and ensure physical and mental well-being during summer.
Understanding Pitta Dosha
Pitta is composed primarily of fire and a little water and governs:
Digestion and metabolism (Agni)
Body temperature regulation
Intelligence and comprehension
Lustre and skin complexion
When balanced, Pitta supports vitality, clear perception, and digestion. However, when aggravated—especially in summer—it can cause health disturbances such as ulcers, rashes, anger, and overheating.
Ayurvedic Summer Tips (Ritucharya for Grishma Ritu)
Summer is the season of intense heat and dryness, which directly increases Pitta dosha in the body. According to Ayurveda, Pitta is associated with fire and water elements and governs metabolism, digestion, and body temperature. During summer, the surging sun (Teekshna Arka) increases internal heat, drying up body fluids and disturbing the Pitta balance.
Why Pitta Increases in Summer
The ancient Ayurvedic text explains:
“तीक्ष्णांशुरतप्ततीक्ष्णांशुर्भूमिं ससिक्तश्वतीव यत्॥”
This implies that the sun, being intensely sharp and dry, dries up the moisture on Earth and in the human body, aggravating Pitta. As a result, symptoms such as excessive thirst, heat, fatigue, and irritability may increase.
The ancient Ayurvedic texts outline a Ritucharya, or seasonal regimen, to maintain health by aligning with nature’s rhythms. During summer, the body’s internal fire (Agni) becomes weaker, while the external heat increases. Here’s how to adapt:
1. Diet (Ahara) for Pitta Balance
Ayurveda emphasizes eating foods that are naturally cooling, sweet, and hydrating during the summer.
Ayurveda emphasizes consuming foods that are naturally sweet, cooling, and hydrating during summer.
“मधुरस्तिक्तः कषायश्च शीतः स्निग्धो लघुं हितम्।
पित्तार्तानां हितं सर्वं मधुरं रक्तपित्तनुत्॥”
— Ashtanga Hridaya, Sutrasthana, Ch. 3.24
Foods that are sweet, bitter, and astringent in taste; cool in potency; mildly unctuous; and light are beneficial for those suffering from Pitta-related issues.
Favorite Foods
Sweet-tasting (Madhura) items: These are naturally Pitta-pacifying.
Fruits: grapes, watermelons, ripe mangoes (soaked), pomegranates, sweet apples, and figs.
Liquids: coconut water, buttermilk (thin and spiced with cumin), sugarcane juice, and lemon water with rock sugar.
Grains: white rice, oats, barley, and wheat.
Dairy: Cool milk, ghee (clarified butter), and freshly made paneer.
Herbs & Spices: Fennel, coriander, mint, cardamom, and cumin—cooling and digestive.
Foods to Avoid
Sour, salty, pungent foods
Spicy and oily meals
Fermented foods and pickles
Curd (especially at night) and fried foods
Meat, fish, and excessive use of garlic or onions
Alcohol and caffeine
These increase heat in the system and can aggravate Pitta-related conditions such as heartburn, inflammation, and restlessness.
2. Beverages (Peya Vidhi)
Proper hydration is essential to counter the dehydration caused by summer heat.
“शीतं जलं पिबेन्मन्दं नातिशीतं न चातपम्।
शार्करायुक्तं वा शुभ्रं पद्मशीतलवस्तुना॥”
— Ashtanga Hridaya, Sutrasthana, Ch. 3.27
One should drink water that is cool (but not too cold), clear, sometimes sweetened with sugar, or infused with cooling herbs like lotus and sandalwood.
Drinks play a critical role in summer health. Ayurveda suggests several refreshing and therapeutic options:
Herbal Cooling Drinks
Shatadhauta Ghrita (100x washed ghee): Consumed with water or milk to soothe internal heat.
Usheera (vetiver)-infused water: calming for the nervous system.
Chandan (sandalwood) syrup, rose water, or gulkand (rose petal preserve) mixed in water.
Water-Drinking Tips
Water should be boiled and then cooled (शीतलीकृत) before consumption.
Store water in clay pots or infuse it with cooling herbs.
Avoid ice-cold water, which can dampen digestion (Agni).
3. Lifestyle (Vihara) for Summer
Lifestyle choices must support the body’s need to stay cool, calm, and rested during summer.
शीतोदकस्नानवसना नित्यं शुभ्राम्बरधारिणः।
सायं भूमौ शयानाः स्युर्निशि चन्द्रप्रकाशके॥”
— Ashtanga Hridaya, Sutrasthana, Ch. 3.29
In summer, one should wear clean white garments, bathe in cool water, and preferably sleep on the ground or under moonlight.
Daily Routine (Dinacharya)
Wake up early and avoid being outdoors during peak heat hours (10 a.m. to 4 p.m.).
Take a cool bath with sandalwood or rose water added.
Wear light-colored, loose cotton or silk clothes.
Rest during midday—a short nap is acceptable in extreme heat.
Avoid Daytime Sleeping and Overexertion
Wear garlands of cooling flowers like lotus or jasmine or sandalwood beads.
Apply natural perfumes made from sandalwood, vetiver, and rose.
Avoid synthetic cosmetics or heat-generating skin products.
Women are advised to use ornaments made of silver or pearls, which are cooling by nature.
Night Routine (Ratri Vihara)
Sleep in open spaces or on rooftops under the moonlight if possible.
Use wet grass mats (Kusha or Vetiver) on windows and doors, sprinkled with rose or vetiver water.
Maintain a peaceful environment with natural fragrances and soft lighting.
Emotional Discipline
Avoid anger, irritation, and overexcitement.
Maintain a calm and harmonious atmosphere at home and work.
Gentle music, cooling mantras (like Shanti mantras), and calming colors (white, light blue, silver) are soothing.
4. Environment and Home Care
Creating a cool and serene home environment enhances Pitta pacification.
“अङ्गारवृत्त्युत्सृज्येत काष्ठांश्चैव विशोषयेत्।
पुष्पवातप्रयुक्तानि वस्तूनि शीतलानि च॥”
— Charaka Samhita, Sutrasthana, Ch. 6 (Ritucharya)
Avoid heat-producing activities and use cooling substances such as fragrant flowers and breezes in the surroundings.
Cool the house naturally with wet cloths or mats hanging over windows.
Keep flower garlands and fragrant herbs like jasmine and sandalwood around the house.
Avoid lighting oil lamps or candles during the day.
Apply chandan paste or rosewater on the body post-bath.
5. What to Avoid During Summer
Avoid exposure to harsh sunlight.
Drinking alcohol must be prohibited or taken in minimal quantities with excess water.
Overexertion—mental or physical—should be minimized.
Refrain from activities that lead to excess sweating, dehydration, or agitation.
Avoid sleeping during late mornings or excessive daytime naps (unless fatigued).
No sexual activity during the day, as it depletes Ojas (vital energy).
6. Mind and Mood (Manasika Chikitsa)
Pitta also governs the mind and emotions. In summer, irritability and anger become more common.
“सुखं स्वप्नं नयेद्दिनं रात्रौ च शीतले स्थले।
कामक्रोधादयो ह्येते दोषाः पित्तप्रकोपकाः॥”
— Sushruta Samhita, Sutrasthana, Ch. 6
Spend the day and night in cool, peaceful environments. Emotions like anger and desire aggravate Pitta.
In summer:
Focus on calm, creative, and joyful activities.
Spend time in nature, near water bodies, or in shaded gardens.
Engage in meditation and pranayama (especially Sheetali and Sheetkari for cooling effect).
Practice gentle yoga, avoiding hot or power yoga styles.
Conclusion: Living in Harmony with the Sun
Summer is a time of brightness, beauty, and transformation. However, if we ignore the natural rhythms and indulge in excessive heat-generating foods or emotions, we can suffer from imbalances that disturb health.
Grishma Ritu, though vibrant and full of energy, can provoke Pitta-related imbalances if not managed properly. By aligning ourselves with the seasonal rhythms using Ayurvedic principles, we maintain harmony and prevent disease.
“ऋतुविपर्यये दोषा वर्धन्ते यैरनुपालितैः।
युक्त्या पालनमापन्नैः सुखमायुः लभेत नृणाम्॥”
— Charaka Samhita, Sutrasthana, Ch. 6.7
Translation: If seasonal regimens are not followed, doshas get aggravated, but those who align their lifestyle accordingly enjoy health and long life.
Ayurveda teaches us not just to survive but to thrive in every season—by tuning into the body, adapting our lifestyle, and staying connected to nature. Through cool foods, gentle routines, and conscious living, we can keep Pitta balanced and enjoy summer with clarity, vitality, and peace.
