Let Us Beat Summer Heat Through Ayurvedic Rutucharya/Seasonal Regimen

Grishma Rutu Environmental changes:

The heat of the summer seeps into our system, saps away our strength and leaves us dehydrated. Ancient Indian scriptures advice an Ayurvedic regimen for all, which helps to avoid dehydration and to maintain vitality.

Dietary regimen


  • Make sure to consume foods that cool the body and are sweet. These include Rice, buffalo’s milk and ghee.

  • Fruit juices and tender coconut water are highly recommended.

  • Besides these, Ayurveda recommends a few fragrant drinks to be taken more often to cool and revitalize the body during the summer months. Ideally, these drinks must be stored in a new mud pot and consumed cold.

  • Mix 30 gm of jaggery in 1 liter of water. Then add a pinch of powdered dry ginger, cardamom and cinnamon and mix it well. This preparation is called ‘Panaka’.It is very soothing, cooling, nourishing, tasty and it satisfactorily quenches thirst.

  • Take equal quantities of dried grapes, dates and figs. Soak it in the water for an hour. Then put it in mixer and churn it well. This preparation is called ‘Mantha’. It is very soothing, has a cooling effect and is nourishing. It also relaxes and cools the system.

  • Ananta (Hemidesmus indicus), Kamala (Lotus), Gulaba (rose), Amra (Mango), Draksha(grapes), Chandana (Sandal), Ushira, Jambhira (Lemon) are some of the herbs and fruits that can be used during summer. These can be made into syrup and diluted with water to be served when needed.

  • Make a fine powder of dry roasted barley and channa dhal. Mix it with water and boil it. This is called as ‘Saktu’.Then add jaggery, cardamom and milk. Serve it after it cools down.

  • Gulkand – Rose-petal preserve is also been traditionally used as an Elixir for Heat, a cooling tonic in heat-related / pitta Problems.

Lifestyle regimen


  • During the nights spend time on the terrace. Spend time with friends or relatives singing, chatting and playing.

  • Use perfumes with sandal fragrance regularly.

  • Wear thin and light clothes.

  • Have an afternoon nap.

  • Go for a soothing walk, in the evening, near the beach or river.

  • Anoint body with chandan paste and take bath with cold water. Take bath(s) with cold water.

  • Stay indoors as far as possible.

  • Light a fragrant incense inside the house


  • Hot, spicy, pungent, sour and salty foods, Foods that produce heat within the body, Alcohol etc. should be avoided.

  • Strenuous exercises, going out in afternoons when the heat is at its peak should be avoided.

  • Caution:

     Ayurveda state that when seasons are changing and an individual changes his/her lifestyle and diet to suit that particular season, the change must be gradual over a period of 15 days. Slowly try to give up the initial lifestyle and adopt new one. If the changes are brought about drastically the body may not be able to cope with them and this could lead to problems.

  • Note:

    The actual classification (as given in Ayurveda texts) is done according to the lunar calendar. The solar months indicated above may not exactly match with lunar months but are just approximate equivalents of the corresponding lunar months. For example, when it is winter in India (December-January), it is summer in Australia, so people living in that region should follow the regimen for summer and not for winter.