Ritucharya, the seasonal routine in Āyurveda - Summer

During the summer, the sun is at its peak and at its most intense. Naturally, this has an effect on our body. This article provides you with insights into the effects of summer and recommendations on how you can balance them naturally.
With its heat, summer is the time of the Pitta-doṣā. Pitta originates out of the fundamental elements: Fire (in Sanskrit: tejas or agni) and water (jala)

According to Āyurveda, the human being is a microcosm living in a macrocosm. This concept reflects an interrelation between the larger and the individual universe, which means that everything that happens in the environment also happens in the inner universe - our organism.
Summer mainly brings heat and dryness. At times, hot winds blow and you can feel a heavy and muggy atmosphere. The river waters dry up and the plants appear flabby in contrast to spring. The heat and dryness also accumulates in our bodies, draining our energy. As a result, we are less efficient and can feel lethargic and dull.
The dryness of summer leads to an increased formation of Vāta-doṣā, while the impaired Kapha-doṣā calms down.
These summer effects are stressful for the body. 
To keep the Pitta-doṣā under control, the lifestyle and diet should be cooling and calming. At the same time, we should keep an eye on the Vāta-doṣā.

Summer dietary recommendations:

Āyurveda recommends a lighter and cooling diet in summer.

This refers to the natural properties of the food and not the artificial, short-term properties from the refrigerator. Ice-cold drinks and cold food from the fridge may provide an immediate feeling of coolness. However, from an Āyurvedic point of view, such intake is not ideal as it disturbs the digestive power and thus causes the formation of toxins (ama) in the body.

Coconuts, for example, have a natural cooling effect, whether in the form of coconut water, coconut milk or coconut pulp. Across Asia, fresh coconut water can be found on almost every street corner. Nowadays, ice-cooled coconuts are offered in some tourist areas. This unfortunately impairs the effect of the otherwise very healthy coconut water. In western countries, cucumbers - also in the form of juice - are a welcome refreshment on hot summer days, as long as they are consumed at room temperature.
It is advisable to choose foods and drinks according to their natural properties, i.e. those that have a cooling effect by nature.
Increased liquid intake is recommended in summer. Preferably, food and rinks should be lukewarm or at least at room temperature. 
In India, water is often available in a clay pot. It is naturally refreshing and therefore pleasant for the body.

During summer months, foods with a sweet, bitter and astringent flavor should be prioritized. Spicy, sour and salty tastes should be limited.

The following are examples of foods with a cooling or balancing effect:
Fruits:

Apples, berries, cherries, coconut, limes, mangoes, melons, pears, plums, pomegranates, figs, pears, cherries, apricots, grapes, bananas, peaches
Vegetables:

Beet leaves, broccoli, cabbage, cauliflower, cucumbers, green beans, lettuce, okra, potatoes, zucchini, fennel, avocados, asparagus, artichokes, rhubarb, summer squash, Aloe Vera
Beans and pulses:
 Mung beans (whole and split), chickpeas, sweet peas (pods), red lentils, adzuki beans
Cereals: 

Amaranth, barley, basmati rice, risotto rice, wheat, quinoa
Spices and herbs: 

Cardamom, cordiander, saffron, mint, fennel, fresh ginger, neem, guduchi, brahmi, chamomile, basil
Oils: 

Coconut oil, ghee
Flowers: 

Rose, hibiscus

Beverages for keeping a cool mind: 

Apple spritzer, rosewater spritzer or rose-lime-water, mint-lime water, rose-lime water, chamomile-basil infusion, hibiscus infusion, lukewarm water, fruit juices

Ideally, the consumption of alcohol and coffee should be reduced in summer, as both have a strong heating effect.

Summer lifestyle recommendations:

Unlike the usual Āyurvedic guidelines of not sleeping during the day, a short daytime nap in a cool place is recommended for summer. After all, the nights are shorter (especially in the northern hemisphere of our planet) and the excessive heat leads to fatigue. Alternatively, one can enjoy the cooling rays of the moon with a light breeze at night. Bathing in cool rivers or lakes is also a welcome refreshment. 
It is advisable to avoid the sun as much as possible (especially the midday sun) and to wear thin, light and clear color clothing (preferably cotton, linen or silk). Fresh, flowery scents can also contribute to balance (e.g. rose, sandalwood scent).

For maintaining a balanced energy and health level, Ayurveda recommends less and softer physical activity at this time of year. This includes routine physical practices such as yoga (in the form of Hatha Yoga or Ashtanga Yoga, Surya Namaskaram etc.), as well as strenuous sporting activities and excessive sexual activity.

In Āyurveda the individual needs are always to be taken into account. Consequently, the seasonal guidelines should also be adapted to the individual constitution.

All suggestions given here are for information purposes and are not medical information. Each user is responsible for checking that the information provided is correct, complete and up-to-date. The information provided here is no substitute for a medical consultation.