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As summer sets in, your body begins reacting to the mounting heat. Dehydration, acidity, fatigue, and digestive discomfort become more common during this time of the year. Summer months are known to aggravate Pitta—the Ayurvedic principle linked with heat and digestion—often throwing your body off balance.
According to Ayurveda experts, some foods and drinks can help reduce excess heat and also soothe your body from within. The 10 best summer foods and drinks that can help you stay hydrated, nourished, and balanced during this season are discussed below:
- Nariyal Pani (Coconut Water)
Coconut water is light, naturally sweet, and hydrating. The drink has potassium and magnesium that can help regulate your body’s temperature and maintain proper fluid balance. Coconut water is cooling (Sheetala), light to digest (Laghu), and Tridosha-balancing. Drinking it daily during the summer season can soothe digestive tract, prevent acidity, and reduce internal inflammation caused by excess heat.
You can sip on fresh coconut water mid-morning or in the early afternoon to beat the heat and revitalise your energy levels. - Sattu
Sattu is a traditional Ayurvedic food that is both a cooling and nourishing agent during summer. It is made from roasted Bengal gram flour and has protein, fibre, and essential minerals. Its dry and light qualities can help balance both Kapha and Pitta doshas in your body.
During summer, it is recommended to have sattu as a drink. You can mix it with cool water, a pinch of rock salt, roasted cumin, and a few drops of lemon juice. It will not only relieve thirst but also provide lost electrolytes and support digestion. - Kheera (Cucumber)
It has a high percentage of water, along with vitamins and trace minerals. Kheera can help to fulfil fluid loss and soothe internal heat. It is considered light (Laghu) and cooling (Sheetala). This makes it beneficial for pacifying Pitta dosha.
You can prevent dehydration, improve your bowel movements, and flush out toxins from your body by consuming it regularly. It can also support your digestion and skin health. You can have it as part of salads or raitas. - Sabja Seeds (Sweet Basil Seeds)
Sabja seeds are good at reducing heat in the body. When soaked in water, they swell into gel-like pearls that are rich in fibre, cooling compounds, and essential minerals. Ayurveda regards them as Sheetala in potency. This means that they help in bringing down your internal heat and calming your digestive system.
These seeds can be particularly helpful for you in addressing common summer issues like acidity, heat rashes, and bloating. They can also support your bowel regularity and hydration. Since they are heavy to digest, you should only eat them in moderation and always after soaking. - Aloe Vera Juice
During the summer season, aloe vera is commonly used for its cooling, healing, and detoxifying properties. It is especially beneficial during summer for calming aggravated Pitta, supporting digestion, and promoting skin health.
Although it has a slightly bitter taste, the juice of aloe vera provides powerful benefits. It helps control bowel movements, cool the liver, and reduce symptoms like acidity, heat boils, and skin rashes. It also hydrates your body deeply and supports natural detoxification.
You can take 20 to 30 ml of pure aloe vera juice diluted in water on an empty stomach in the morning. You should avoid excessive consumption to prevent laxative effects. - Tarbooz (Watermelon)
This fruit contains over 90% water. Eating it during summer can hydrate your body and flush out excess heat. Its sweet taste and cooling nature make it an ideal fruit to pacify Pitta dosha in your body.
But you should never have watermelon with other foods or late in the day. You should only eat watermelon on its own and keep a gap before or after meals. This will help you prevent digestive disturbances and improve nutrient absorption. Regular intake of fresh watermelon can also nourish your tissues, relieve fatigue, and support urinary tract health. - Bael (Wood Apple) Sherbet
Bael has a sweet, astringent taste and is particularly good for treating diarrhoea, irritable bowels, and excessive thirst.
Bael fruit is classified as Grahi and Sheetala. This means that it tones your intestines while reducing internal heat. It also nourishes the mucosal lining of your gut. This makes it a go-to remedy for heat-induced digestive imbalance. You can make bael sherbet at home by soaking the pulp and mashing it in water. Later, strain and sweeten it before drinking. - Pudina (Mint)
Pudina is commonly consumed in summer due to its cooling and digestive benefits. It is light, aromatic, and calming to all three doshas. Mint is known to stimulate the digestive fire (Agni) without worsening heat in the system. This makes it ideal for you during the summer season.
It can also help relieve nausea, bloating, and flatulence. These are common issues that occur when your metabolism becomes sluggish due to intense heat. Its refreshing properties can also help you improve your oral hygiene and mental clarity.
You can use mint in chutneys, raitas, or herbal drinks like jaljeera and mint-infused water. Taken regularly, it helps you feel light, fresh, and more energised throughout the day. - Dahi and Chaas
Dahi is another Ayurvedic favourite for summer. But, it should be consumed in the right form. Dahi supports digestion and acts as a probiotic that strengthens gut flora. However, Ayurveda advises that you should not eat plain dahi in its thick form during summer. If you eat plain dahi, you may experience increase in Kapha and Pitta.
Instead, you should opt for Takra or chaas (buttermilk). It is lighter, easier to digest, and can help you relieve bloating, indigestion, and acidity. It can also improve nutrient absorption in your body.
A glass of spiced chaas with your lunch is a simple way to keep your gut calm and your body cool. - Amla (Indian Gooseberry)
Amla has a sour taste but provides a cooling post-digestive effect. The fruit is beneficial against aggravated Pitta during summer. It also supports digestion, improves skin texture, boosts immunity, and protects liver health.
Amla also helps detoxify your body and boosts your energy levels without overheating the system. You can have it as fresh juice, powder, or as part of Triphala. But only take it on an empty stomach or between meals.
Conclusion
Navigating the challenges of summer requires more than just avoiding the sun. The Ayurvedic summer diet is all about balance i.e. lowering the excess heat, maintaining hydration, and supporting digestion. By including these top 10 foods and drinks into your daily routine, you can stay cool, energised, and resilient even during the hottest months.
