A hazy sunset scene. A field of yellow flowers wave gently as a person touches them softly, dimly lit by the sun in the background as it sets.

Summer turns up the heat and intensity of the sun. Fun days under the sun can quickly crash, with increased irritability, skin flares, and exhaustion. In Ayurveda, summer is Pitta season where the elements of fire and water dominate. It’s a season of transformation, where your brilliance can burn bright or burn out.

If you’ve ever spent a full day under the sun, you know what I mean. Summer fun can turn sour when tempers are short, you’re sweaty, and your skin is irritated. These common summer symptoms can echo internally, making you irritable, tired, and prone to skin flares.

Here are 5 common summer symptoms and how to treat them with Ayurveda.

Soothe a short temper with simple rituals.

Pitta’s fire accumulates in the summer, leading to imbalance. When your emotions flare, try one of these remedies to cool your mind before it becomes someone else’s problem.

Try one of these remedies:

Meditate on a still lake. Close your eyes and visualize a lake with still water. Breathe slowly as your mind fills in the details of the lake. Imagine calm waters with only a subtle ripple here or there. This practice can help cool those fiery emotions, allowing you to respond calmly to the situation at hand.
- Tip: If you struggle with visualizing images, print a photo instead, letting your mind take in the details. If you prefer, you can switch to visualizing the moon instead.
Practice Sheetali breath: Inhale through your mouth as if sipping through a straw, then exhale through your nose. Repeat this for 10-30 seconds to instantly reduce inner heat.
Do a forgiveness mediation. If you are fixated on someone in your life, this meditation can help release the pressure. Find a comfortable seated position and breathe naturally. Visualize a person who has hurt or harmed you, knowingly or unknowingly. Say to them (out loud or in your mind), “As best I can, I forgive you. I release you. Go in love and peace.” Repeat this several times and then return to your breath.

Reflect:

When was the last time you responded instead of reacted? Try one of these rituals the next time irritation arises—and notice how even a few quiet moments can shift everything.

Reduce heat from the inside out.

In Ayurveda, digestion is central to good health. But in the summer, our digestive fire (agni) tends to weaken under the heat of the sun, leading to discomfort like bloating, acid reflux, or sluggishness. One of the most effective ways to cool down and stay balanced is to eat in rhythm with the season.

Try these simple food adjustments to stay cool and energized:

Eat seasonally and mindfully: Nature gives us what we need. Favor cooling vegetables like cucumbers, leafy greens, celery, and asparagus. Summer fruits like watermelon, cantaloupe, mangoes, and berries help hydrate and soothe the body with their high water content and sweet taste.
Favor sweet, bitter, and astringent tastes: These tastes naturally reduce excess heat and inflammation. Think fresh salads with bitter greens, lightly sweet grains, and herbal teas made with fennel or mint.
Skip the ice: It may sound counterintuitive, but cold drinks can dampen your digestion. Ayurveda recommends sipping room temperature or slightly cool water throughout the day to stay hydrated without overburdening your gut.

Tip:

Begin your day with a glass of room-temperature water infused with lime. It’s simple, soothing, and a great way to support your digestion throughout the day.

Want more seasonal tips, recipes, and tools for staying cool all summer long?
Check out my Ayurvedic Guide to Summer Vitality, which has all my resources and recipes for thriving in summer’s heat.

Relieve skin irritation and discomfort.

Your skin is one of the first places summer heat shows up. If you're noticing rashes, breakouts, or general irritation, your body might be asking for a little extra care.

These simple rituals can calm the fire on your skin:

Rose-water mist: Keep a small spray bottle in your purse or car. A few spritzes on your face or neck can feel like an instant breeze in the middle of the heat. Rose is a classic Ayurvedic cooling ingredient, known for its ability to soothe both skin and mood.
Self-massage with coconut oil (Abhyanga): Before or after your shower, massage coconut oil into your skin. It’s naturally cooling and anti-inflammatory, and the ritual itself is grounding, helping you slow down and connect with your body.
- Tip: Add a few drops of sandalwood or lavender essential oil to your coconut oil for an extra-calming effect.

Shift your routines to follow the sun.

Our bodies naturally want to align with the rhythms of the season—but modern life doesn’t always make that easy. Still, small adjustments in your daily routine can help you work with summer’s energy rather than against it.

Here’s how to sync with summer:

Slow down and play: Let summer be your reminder to take life a little less seriously. Laughter, movement, and creative play all help dissipate built-up heat—both physically and emotionally.
Exercise during the cooler hours: Plan your workouts for early morning or evening, when the sun is less intense. Overheating during midday exercise can aggravate Pitta and leave you feeling drained.
Choose calming practices: Swap intense, sweaty workouts for slower, more grounding activities like yin yoga, walking in nature, or guided meditation. Your nervous system—and your skin—will thank you.

Reflect:

What part of your routine could you soften or slow down this season? Even one change—like stepping outside for a slow walk after dinner—can help bring more balance to your day.

Looking for simple ways to bring these Ayurvedic practices into your daily life?
I co-founded Arvasi with my dear friend and colleague, Dr. Tanmeet Sethi, to make seasonal living feel effortless.
Our Summer Prescription Box is thoughtfully curated with Ayurvedic tools and products to help you stay cool, calm, and balanced all season long, one daily ritual at a time.

Whether it's sipping cooling water, shifting your schedule, or practicing forgiveness, these small rituals can have a profound impact. The key is to notice what you’re feeling and respond with care, not criticism. Summer is an opportunity to slow down, lighten up, and reconnect with what nourishes you most.

Try choosing just one of these remedies this week. Let it become a ritual. Let it remind you that your well-being is always within reach.

Be well,