Beat the Heat with Ayurveda: A Guide to Summer Foods and Practices

ayurvda summer foods guide

With summer there comes sunshine, vacations, and lots of heat and high temperatures. While we desire some refreshing treats, this heat from the summer can easily disturb our digestion process and our well-being as well. But the savior was always there with us “Ayurveda”. Ayurveda, the Indian system of holistic well-being, provides an all-inclusive approach to cover this season. Let’s look at the authentic Indian science of Ayurveda and how it will help you be healthy and beat the heat this summer season. 

Ayurveda: Balancing the Body Through Food

Ayurveda emphasizes a “Satvik Diet” – a pure and complete eating method that prioritizes on-season eating. Ayurveda focuses on season eating, where you eat something that nature provides that season. So, summer turns into a time when we embrace cooling and refreshing foods that easily balance the Dosha of the body. What are Doshas? You may ask. We will quickly tell you. 

Read Also 8 Benefits Of Raw Almonds Consumption In Daily Diet

What are Doshas? 

Ayurveda is based on the concept of Doshas. There are three doshas, basically three mind-body energies: Vatta, Pitta, and Kapha. Vatta is related to air and space, Pitta to fire and water; and Kapha to earth and water. During the summer season, the Pitta Dosha (Water and Fire) gets unbalanced or elevated due to the hot nature of the summer season. To maintain a balance between these doshas, a diet rich in cooling foods, especially a Satvik diet,

Ayurvedic Summer Feast: A List of Cooling Foods

In the summer, change your eating pattern to cool off your body. According to Ayurveda, you should be consuming these foods in the summer to beat the heat.


Muskmelon, Watermelon, apples, grapes, mangoes, pears, mangoes (in moderation), berries, pomegranates. 



Leafy greens like Kale or Spinach, zucchini, cucumbers, asparagus, celery, and bitter gourd. 



Barley, Quinoa, Basmati Rice, and Whole Wheat



Buttermilk, Sweet Milk, Ghee (Clarified Butter), and Lassi in adequate or small quantities.



Cumin, Fennel, Coriander, licorice, Mint and cardamom. 

Also Read: 7 Benefits Of Being On A Sattvic Diet

Summer-Friendly Food Choices: What to Enjoy

Embracing Greens

Leafy greens are great as they are packed with water and provide a bitter and astringent taste. These two tastes are great for pacifying the Pitta dosha. Think about refreshing salads or lightly steamed greens, or making Indian style and eating that with roti. You can also add these green vegetables and make them into smoothies. 

Hydrating With Fruits 

Nature’s fruits, like melons, watermelons, cucumbers, and watery fruits, are your friends in this heating season. These fruits have a high water content, and they are naturally sweet, giving you a perfect cooling effect on the whole body. 

Go Light on Grains 

Opt for grains that are lighter, like barley and basmati rice. They’re easier to digest than those heavier grains. You can also eat wheat but in moderation.

Spice It Up ( Wisely) 

Some spices are bad for the summer season, as they can aggravate Pitta. Go for cooling spices like coriander, fennel, coriander, etc. Add these to different curries, and dals or you can also sprinkle them on salads. 

Sample Ayurvedic Summer Meal Plan


Start the day with some cooling fruits like melon or papaya, or a light smoothie that’s made with spinach, coconut water, or Banana. 


Enjoy the lunch with cucumbers, mixed greens, or chopped seasonal fruits as well. 


Opt for light or stir-frying and using bell peppers, paneer, or cooling curries with cooling spices. Use brown rice, quinoa, or light grains like barley as well. 


Just munch on cooling fruits or roasted chickpeas and have a glass of buttermilk or lassi. 

Recipes for Cooling Dishes:

Spiced Mango Lassi 

Blend yogurt that’s chilled, chopped mango along with a pinch of cardamom, add honey, blend, cool them again, and enjoy it later for the perfect probiotic drink. 

Cucumber Raita 

Cucumber Raita - Ayurveda Sahi han

Dice cucumber along with chopped mint and coriander, yogurt, and add a pinch of cumin seeds and black salt ( as per taste) for the best side dish. 

Hydration is Key: Summer Drinks for Inner Balance

It’s important to be hydrated during the summer season. Ayurveda prioritizes the importance of water and body hydration during this season. Water is great for hydration, but other drinks provide the best balance of hydration and great taste during the summer. 

Coconut Water 

A natural powerhouse and packed with electrolytes, this is a natural energy drink from nature. This will replenish the body with lost minerals and help make you cool as well. 

Fruit Juices 

Diluted juices from pomegranate, watermelon, mangoes ( in moderation), or pears will be refreshing and hydrating. 

Lassi & Buttermilk 

Both Buttermilk and Lassi are traditional drinks that help with digestion and cool the body. 

Cooling Down from the Inside Out:

Beyond food, Ayurveda has many tips for you to stay cool during the summer: 


During the summer season, opt for gentle exercises like swimming, yoga, or early morning walks to avoid overheating. 




Sleep should be your priority during the summer. Aim for at least 7 to 8 hrs of sleep during this season. 

Stress Management 

Stress Management

Practice stress management through deep breathing exercises, meditation, or spending time in nature. 

Cooling Practices

Indulge in the soothing Abhyanga (Oil Massage ) with the help of coconut oil for cooling your body. You can also bathe in moonlight for a calming effect during this season. 

A Personalized Approach:

Remember, Ayurveda is a truly personalized system. While these tips are great in general, it’s recommended to consult an Ayurvedic specialist for a diet chart or customized plan based on your needs and your body constitution. 

Embracing Indian Wisdom for a Balanced Summer

The wisdom of Ayurveda has been passed down through generations, offering an all-inclusive approach to summer wellness. By just adopting these simple and easy techniques and lifestyle practices, you can easily enjoy a balanced diet that’s tasty and will make you cool and energized during this hot and sweaty summer season.

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