The summer solstice arrives on June 21 in the Northern Hemisphere. As the warmth begins earlier in the day and lingers well into the evening, we can feel summer fully arriving. Longer days often invite us to stay active later, while the early morning light may gently call us awake before 6 a.m., especially the farther north we live from the equator.
Pitta Season: The Season of Fire
In Ayurveda, summer is considered Pitta season, which is associated with the fire and water elements and typically lasts from June through September. Its qualities mirror the season itself: hot, light, intense, sharp, subtle, oily, and sometimes moist with humidity or dry like desert heat. This is why summer is often known as the season of fire.
Our bodies and minds can feel the effects of this heat in many ways. Dehydration, heat rash, heat exhaustion or stroke, sunburn, insect bites, headaches, and heartburn from overly spicy foods can all show up more easily during this time of year.
Summer self-care begins with noticing what your body needs, especially as you move between cool air-conditioned spaces and the heat outdoors. Gentle adjustments to your breathwork can be a simple and supportive way to help the body cool down.
It can be helpful to prepare for these temperature shifts by staying hydrated, dressing comfortably, and giving yourself permission to slow down when your body asks for it.
Whenever possible, consider limiting intense activity to the cooler parts of the day or evening. In Ayurveda, Pitta time is 10 a.m. to 2 p.m. and 10 p.m. to 2 a.m., while Kapha time is 6 a.m. to 10 a.m. and 6 p.m. to 10 p.m. Activities that build heat, including sexual activity, may be more supportive earlier in the evening so they are less likely to disturb sleep.
The state of our mind in the summer
Feeling more irritable, frustrated, angry, or judgmental can be signs of Pitta imbalance in the body and mind. Bringing a little extra care and spaciousness into conversations can help reduce these emotions, as can the practices and food choices reviewed below.
Meditation
Taking time to meditate in a cool, quiet place—or outdoors in the shade of a garden tree—can be a beautiful way to reconnect with nature. Simply listening to the sounds and sensations around you can invite more ease. Walking barefoot on grass or spending time near water may also feel soothing and grounding.
Cooling, Calming Breathwork
There are many forms of breathwork, including alternate nostril breathing. One practice that is especially known for cooling the breath, mind, and body is called Sheetali.
To practice Sheetali for 1–3 minutes as tolerated, begin by sitting comfortably with your spine long but not rigid. Roll the sides of your tongue upward, almost like a small straw, and gently extend the rolled tongue. Inhale slowly and deeply through the rolled tongue, then draw the tongue back into the mouth, close the lips, and exhale through the nose.
You may notice an immediate cooling sensation in the mouth, and after a few rounds of breathing, that cooling effect may begin to spread through the whole body.
Summer Food Choices
Summer’s abundance offers many foods that can help cool and support us, especially those with sweet, bitter, and astringent tastes and a higher water content. Yellow squash, cucumbers, ripe sweet fruits, celery, jicama, leafy greens, and berries can be especially refreshing. During Pitta season, it is often best to favor cooling, lighter foods and to limit foods that are very hot, spicy, or sour. Cooling herbs such as cilantro and mint can also be lovely additions.
In my small water garden, I have water lilies and mint growing, and I love adding fresh mint to my water. It feels wonderfully refreshing on a hot day.
Limiting ice can be challenging for many of us, yet Ayurveda recommends avoiding too much coldness in the gut because it may reduce digestive fire and make enzymes less effective. Room-temperature water, or water that is just slightly warm, is ideal. Lime water may be supportive for those with a Pitta constitution, while lemon water may be more appropriate for Vata and Kapha constitutions. Coconut water can also be a healthier alternative to many sports drinks.
Exercise
Moderate exercise is usually best in the summer, especially when it can be done during the cooler parts of the day. Here in New Mexico, even the evenings are becoming warmer, so finding a truly cool time may take a little extra planning.
Swimming is one of the most supportive forms of summer exercise, and gentle walks or easy bike rides can also be good choices when the temperature allows.
Summertime can be full of joy, movement, and connection, and it also invites us to care for ourselves with a little extra gentleness. Spending time in nature, practicing cooling breathwork, choosing refreshing foods, and exercising during the cooler parts of the day can all help bring balance to the heat of the season. With small, thoughtful choices, we can enjoy the brightness of summer while supporting a calmer, cooler body and mind.
Enjoy and be cool! In good health!
Judith
Judith Pentz MD
