Small, simple lifestyle choices that offer respite in the scorching heat

by Ria Bhatia 

Transitioning from one extreme weather to another can pose several internal and external challenges. Some obvious, some silent.  

 

As we melt our way into the summer season, quite literally, keeping up with the spin-off becomes challenging in a naturally tropical climate like ours. It’s not just the blistering heat that makes adapting to the weather strenuous, it’s the changes that transpire within the body that make it tougher for the body to auto-adapt. On the surface level, dehydration, perspiration, fatigue and skin irritation crop up as immediate concerns. But the prickly heat does more than what meets the eye. 

 

We speak to Nidhi Pandya, a USA-based Ayurvedic doctor and author, Your Body Already Knows, who dissects everything that the body, mind and soul go through during the summers––and the best Ayurvedic antidotes to address them.

How summer impacts the health: Understanding how heat impacts the body inside-out

In Ayurveda, this phase is called ‘Ritu Sandhi’, the junction between two seasons, according to Pandya. “During this transition, agni becomes unstable. Digestion is not as sharp, metabolism is slightly off, and the body’s ability to process food and clear waste is compromised. This can lead to a build-up of ama, or undigested metabolic waste that accumulates when digestion is weak; which is why people start noticing things like low appetite, bloating, skin flare-ups, allergies, fatigue, or feeling generally out of sync.”

 

Physically, the most common issues are heat-driven. “You see acidity, heartburn, loose stools, skin rashes, acne, headaches, and general inflammation. The excess heat shows up wherever a person is already vulnerable, whether that is the gut, skin, or joints.”

 

The skin, directly exposed to heat, becomes hyper-reactive. “From an Ayurvedic lens, the channels of the skin open up. There is more sweat, more oil, and more heat moving outward. There can be breakouts, rashes, and pigmentation.” But, there is also a dual effect.

 

“The surface may feel oily and sweaty, but underneath, the skin can become dehydrated due to continuous fluid loss. So the skin can feel both greasy and depleted at the same time, which is why it reacts more easily.” 

What Ayurveda suggests to withstand the heat: Time-tested fixes to support physical, mental, and emotional health

The core principle for summer is simple: Cool, calm, and hydrate the body, without weakening digestion, informs Pandya. Here’s what she recommends:

 

Daily rhythm: Start your day a little earlier and keep mornings slower. The body does not have the same resilience in summer, so pacing matters. Avoid intense activity in the peak heat of the day. Opt for lukewarm or cool showers instead of very hot baths or saunas, which can further deplete the system. 

 

Skincare: Cleanse sweat gently without over-stripping. Use lighter oils like coconut on your skin, if you run hot. If you tend toward dryness, a small amount of sesame oil can still begrounding. Sun protection becomes non-negotiable. 

 

Mental and emotional health: Heat directly affects the mind. Breathwork, especially cooling practices, time in nature, and earlier bedtimes make a big difference.

 

Different doshas, different practices: What each dosha needs the most to combat heat  Summer affects everyone, but not in the same way. The key is to adjust based on your baseline. Pandya lists down a dosha-specific guide for summers.

 

Vata: Focus on oil, nourishment, routine. Abhyanga with warm sesame oil 3-5 times/week. Warm, moist, grounding foods; avoid heavy raw salads.

 

Pitta: “Like increases like.”. Use lighter oils like coconut or sunflower, incorporate cooling breathwork, and spend time near water or in calming environments. Avoid intense midday workouts, saunas, and prolonged heat exposure.

 

Kapha: Maintain lightness. Lighter abhyanga or dry brushing. Light, stimulating foods; reduce dairy and sweets. Morning sweat is beneficial.

 

The superfoods for gut health: Bookmark the best cooling foods for the summer season

As the temperature soars, turning to light, hydrating, non-heaty foods is the first step, notes Pandya.  “Make lunch your main meal as that’s when digestion is strongest. Keep dinner earlier and lighter. Something like soup, khichdi, or simple dal and vegetables works,” explains Pandya.

 

“Swap heavier dals like kidney beans (rajma) and chickpeas (chole) more often for moong dal, which is lighter. Cooking style matters. Favour steamed or lightly sautéed foods.”

 

Reduce foods that add heat and irritation to the gut, like spicy food, excess achaar (pickle), tamarind, vinegar, and deep-fried snacks, says Pandya. “These are some of the biggest triggers for acidity and loose stools in summer. Instead, bring in cooling digestive spices like cumin, coriander, fennel, and mint.”

 

A summer golden rule: “cooling” does not mean “cold”. It means foods that reduce internal heat while still supporting digestion, notes Pandya. “Rice-based preparations, coconut water and fresh coconut, pomegranate, mint and cilantro, fennel and coriander, buttermilk, soaked raisins or dates (in moderation) can all be helpful.

A 101 on how to avoid falling prey to dehydration 

Sip water steadily through the day. “Large, sudden chugs can dilute electrolytes and disrupt digestion.” Add a pinch of mineral salt and lime, or use coconut water. Room- temperature liquids are best; ice-cold drinks can cause bloating. “Alcohol, excess caffeine, and very spicy, salty, or fried foods tend to pull water out of the system and increase internal heat, making dehydration more likely,” says Pandya.

Exercises, asanas and every physical movement that will heal your body during summers

Favour cooling, grounding yoga – Chandra Namaskar, slow flows, forward folds (Uttanasana, Paschimottanasana), gentle twists (Supta Matsyendrasana), hip openers. Restorative poses like Viparita Karani and Supta Baddha Konasana help. “In yoga, this means favouring cooling and grounding practices. Instead of Surya Namaskar, which is more activating, you can move toward Chandra Namaskar or slower, gentler flows. Forward folds like Uttanasana and Paschimottanasana help calm the system and bring the body inward. Gentle twists, such as Supta Matsyendrasana, support digestion without overheating it, whereas hip openers like Baddha Konasana and a gentle pigeon pose can release stored tension without strain.” Restorative postures become especially valuable in this season, cites the Ayurvedic doctor.

 

“Viparita Karani and Supta Baddha Konasana help regulate circulation and calm the nervous system. Even Savasana, when done with a longer, slower exhale, can have a deeply cooling effect.” If you’ve ever experienced Pranayama with complete surrender and intention, you’ll know what a game-changer breathwork can be in the way you feel instantly.

 

“Practices like Sheetali or Sheetkari can help reduce internal heat, while Nadi Shodhana brings balance to the nervous system, especially if you are feeling overstimulated,” says Pandya. The focus, ultimately, is not intensity but regulation which keeps the body cool, calm, and in balance through the heat. Small, mindful shifts can make all the difference.