Summer can be a time of radiant transformation. After long, quiet months under gray skies and bare branches, the landscape around us bursts into color. Trees leaf out in a thousand shades of verdant green, gardens bloom, and the air buzzes with insects and the chirps of birds. City streets also come alive with outdoor cafés, rooftop concerts, and sun-drenched picnics in the park. It’s a long-awaited season of sensory delight and outdoor celebration.
But along with the beauty comes a palpable intensity; the heat can be relentless, and the humidity heavy. This year, in particular, the eastern U.S. is being rocked by heat waves, with New York City’s Central Park hitting temperature records unseen since 1888. The asphalt radiates warmth long after the sun has set, and the buzz of activity can feel as overwhelming as it is exhilarating. It’s in these moments that the teachings of Ayurveda can offer profound insight and support wherever we are in the world or on our personal healing journeys.
According to Ayurveda—the ancient Indian science of life—this time of year is known as the Pitta season, a time dominated by the elements of Fire and Water. Understanding what that means and how to live in balance with those elemental forces can help us enjoy the many gifts of summer without becoming overwhelmed by its heat and intensity.
Ayurveda is based on the understanding that the entire universe, both visible and invisible, is composed of five fundamental elements: Ether (space), Air, Fire, Water, and Earth. These elements are not just poetic concepts; they reflect fundamental qualities that we can observe in nature and ourselves. Ether is expansive and subtle, Air is mobile and dry, Fire is transformative and sharp, Water is cohesive and fluid, and Earth is solid and stable.
These five elements each have particular affinities for one another, and they combine in specific ways to form the three doshas: Vata, Pitta, and Kapha. Each dosha is a functional energy that governs various physiological and psychological processes.
Ether and Air form Vata. Vata dosha is characterized as dry, light, cold, mobile, and irregular—much like a desert wind. Individuals with a Vata-dominant constitution often exhibit characteristics such as a thin frame, light-colored eyes, dry skin, cold extremities, and an active, changeable mind.
Pitta, comprised of Fire and Water, embodies heat, sharpness, oiliness, and intensity. It governs digestion, metabolism, and transformation. Individuals with Pitta dominance tend to be medium-built, characterized by sharp intellects, strong digestion, flushed skin, and a tendency toward irritability when out of balance.
Kapha, formed from Water and Earth, is characterized by being heavy, slow, cool, and moist. It provides structure and stability. Kapha-dominant types are often calm, loyal, and physically strong, though they may be prone to sluggishness and congestion.
Each dosha governs different functions in the body and mind. Though we all contain a combination of all three, most people have one dominant dosha (or a combination of two) that determines their unique constitution (prakriti). The doshas also manifest in nature and time. Just as individuals are composed of varying doshic blends, so too are seasons and ecosystems. Tropical regions are typically Pitta-dominant, while dry, windy deserts reflect Vata; the spring season, with its moisture and cool air, aligns with Kapha; and the hot, humid, energetic months of summer, particularly late summer, are governed by Pitta.
Summer’s heat, moisture, and bright energy mirror the qualities of Pitta dosha. As a result, Pitta tends to accumulate and intensify during these months. When in balance, Pitta supports clarity, intelligence, healthy digestion, and strong leadership qualities. But when aggravated, it can lead to inflammation, irritability, digestive upset, skin rashes, and burnout.
Signs of Pitta imbalance in summer may include:
- Irritability, impatience, or anger
- Red, inflamed skin or rashes
- Acid reflux, heartburn, or loose stools
- Overheating, excessive sweating
- Red or dry eyes
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Difficulty relaxing or sleeping
Ayurveda, along with many herbal traditions, teaches a foundational principle: like increases like, and opposites bring balance. In the context of the Pitta season, this means that heat, intensity, and acidity in our food, lifestyle, and environment can all amplify Pitta's fiery qualities. The antidote lies in embracing cooling, calming, hydrating, and grounding foods, herbs, and practices. One of the simplest ways to maintain balance in Ayurveda is to eat in harmony with the seasons. Fortunately, nature makes this easy: in summer, the earth offers an abundance of cooling, hydrating foods—just what we need to balance Pitta.
Favoring foods that are sweet, bitter, and astringent in taste can help cool the body and pacify inflammation. Fresh fruits, such as berries, melons, peaches, and plums, are perfect for summer, as are leafy greens, cucumbers, asparagus, and summer squash. Grains such as quinoa, amaranth, and oats are light and nourishing, while legumes like mung beans, lentils, and chickpeas are cleansing and cooling.
Dairy, in moderation, can also be soothing to Pitta. Opt for cooling forms like fresh milk, ghee, paneer, or yogurt diluted into lassi. Coconut water, herbal teas, and clear broths are excellent for replenishing electrolytes and cooling the system from within.
It’s equally important to avoid or reduce pungent (spicy), sour, and salty foods during this season. That means cutting back on chili peppers, vinegar, fermented foods, fried items, processed snacks, and heavy meats. Be mindful of caffeine and alcohol, which can be heating and drying. If you do consume them, be sure to pair them with food to help buffer their effects.
Ayurveda and other herbal traditions have long relied on cooling herbs and spices to maintain the body's balance during the hot season. Here are some of the most effective and delicious options to include in your summer routine:
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Butterfly pea flower: This blue-hued flower offers instant visual and physiological cooling. It supports cognitive function and soothes Alochak Pitta, the aspect of Pitta governing the eyes.
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Cilantro: Fresh, green, and deeply detoxifying, cilantro cools the liver and supports healthy digestion. It’s a natural fit for salads, salsas, and smoothies.
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Coriander, Cumin, and Fennel: These three seeds, brewed into a tea known as CCF Tea, gently stimulate digestion without aggravating Pitta. This is especially useful in summer, when heat can suppress appetite and digestive strength.
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Gotu kola: This brain-tonic herb is known to cool and clarify the mind, strengthen skin integrity, and support overall Pitta balance.
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Hibiscus: With its vibrant red color and tart taste, hibiscus tea is high in antioxidants and wonderfully cooling for the heart and circulatory system. Its astringency also helps to tone the tissues.
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Lemon balm: A gentle nervine, lemon balm is known to help soothe anxiety and reduce tension, balancing the emotional component of the Pitta dosha.
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Licorice root: Sweet and mucilaginous, licorice supports the adrenals and soothes inflamed mucous membranes. Use sparingly if you have high blood pressure.
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Mint: Both peppermint and spearmint are soothing to the digestive tract and nervous system. Try fresh mint in water or brewed into tea, served warm or chilled.
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Rose: This flower is a powerful symbol of love and calm, but it’s also a potent cooling herb. Use rosewater as a facial mist, drink rose petal tea, or add rose syrup to your summer mocktails. Explore more rose recipes and products here.
- Shatavari: This adaptogenic root is particularly nourishing for the reproductive and digestive systems. It helps replenish moisture and cool internal heat, making it especially helpful for those feeling burned out.
Pitta dosha manifests in the body through five subdoshas, each governing a distinct physiological function. Recognizing signs of imbalance in these areas can guide your choice of herbs and lifestyle practices.
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Pachak Pitta (stomach, small intestine): Governs digestion and the absorption of nutrients. Signs of imbalance include acid reflux or loose stools. Support with soothing teas and foods like CCF and fresh ginger that cool the digestive fire.
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Ranjak Pitta (liver, spleen, blood): Oversees blood quality and liver detoxification. Skin issues or overheating often indicate excess here. Use hibiscus, mangosteen, burdock, and bitters to cleanse and cool the body.
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Sadhak Pitta (heart, mind): Manages emotional processing. Imbalances can manifest as irritability, judgment, or overcontrol. Herbs like lemon balm, lavender, and shatavari help cultivate emotional balance.
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Alochak Pitta (eyes, perception): Governs vision and how we “see” the world. Overuse of screens, dry eyes, and poor night vision may reflect an imbalance. Try butterfly pea flower, chamomile, and time outdoors without devices.
- Bhrajak Pitta (skin, sensory processing): The skin is our outermost layer and an expression of internal heat. Support with rose, aloe vera, jojoba oil, and hydrating face masks or herbal compresses. Explore all botanical skincare here.
In addition to diet and herbs, Ayurveda emphasizes daily routines (Dinacharya) and seasonal rhythms (Ritucharya) for optimal health.
Skin Care
The skin, governed by Bhrajak Pitta, is especially sensitive during the summer. Use cooling, light oils like jojoba, sweet almond, or grapeseed before bathing to keep skin hydrated and supple. Add a drop of vetiver, rose, or sandalwood essential oil for an extra luxurious touch.
Try our Rose Clay Mask or Aloe Vera Gel to help calm inflammation. For oily or acne-prone skin, clay-based masks can gently draw out excess oil without over-drying.
Cooling Herbal Skin Care Suggestions:
- Rose Body Oil: Nourishes skin and calms heat-related irritation
- Chamomile Compresses: Reduces puffiness and soothes the eyes (Alochak Pitta)
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Butterfly Pea Rinse: Refreshing and visually calming
Movement and Yoga Asanas
Pitta types and those affected by summer heat benefit from flowing, grounded, and non-competitive practices, such as dancing and swimming.
Recommended yoga poses:
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Gentle twists to support the liver (Ranjak Pitta)
Restorative postures like Child’s Pose and Supta Baddha Konasana -
Practice in the early morning or evening, avoiding midday heat
Breathwork (Pranayama)
This summer, try Sitali and Sheetkari, both cooling breathwork techniques that reduce internal heat and soothe the mind.
To practice Sitali Pranayama:
Find a comfortable seated position with your spine straight and aligned. Curl the sides of your tongue upward to form a “U” shape and slowly draw the breath in through your tongue, as if sipping through a straw. Close your mouth and exhale slowly through the nose. Repeat for 5-10 rounds.
To practice Sheetkari Pranayama, a.k.a. “hissing breath”:
Rest your tongue on the roof of your mouth behind your teeth, and gently clench your teeth together. Draw breath in through the space between your teeth to make a slow hissing sound. Close your mouth and exhale slowly through the nose. Repeat for 5-10 rounds.
By aligning with the wisdom of Ayurveda, we can navigate the summer with greater ease, joy, and vitality. Rather than resisting the heat or pushing through discomfort, we learn to listen to our bodies, the rhythms of the natural world, and the seasons themselves. Cooling herbs and spices, seasonal foods, mindful movement, and nourishing routines help us stay grounded and vibrant in the Pitta season. Summer is a time of profound transformation, growth, and connection. With a bit of intention, it can also be a time of balance and beauty, inside and out.
