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Beat the Heat Naturally: Cooling Ingredients for Summer

Beat the Heat Naturally: Cooling Ingredients for Summer

As the sun blazes and temperatures soar, staying cool becomes a top priority. While cranking up the AC might be tempting, there are natural ways to combat the summer heat from the inside out. This blog post explores refreshing ingredients you can consume and apply externally to keep yourself cool and comfortable all summer long.

According to Ayurveda, this is the Pitta season of the year. In order to stay cool in the Pitta season, Ayurveda recommends a Pitta pacifying diet and regimen. The tastes that alleviate Pitta are sweet, bitter and astringent. Foods with these tastes should be consumed during the summer to prevent pitta aggravation. Easy to digest, unctuous, liquid, cooling foods should be preferred during this season. Foods with sour, salty and pungent (spicy, hot) tastes aggravate pitta, and need to be avoided.

Cooling from Within:

  • Hydration is Key: This might seem obvious, but proper hydration is crucial for regulating body temperature. Opt for water infused with fruits and herbs  like cucumber, mint, hibiscus or watermelon for added flavor and a refreshing boost. Coconut water, with its natural electrolytes, is another excellent choice. Aloe vera juice mixed in water has a cooling effect on the body as well.

Photo by Charlotte May

  • Fruits and Vegetables: Nature's bounty provides a wealth of cooling options. Juicy sweet fruits like watermelon, Cantaloupe, Honeydew melons, cucumber, celery, bitter greens and astringent fruits like pomegranate are great choices to reduce pitta.  Dried sweet fruits like dates and black raisins can be soaked overnight and consumed early in the morning to keep the body healthy during the pitta season.

  • Cooling Spices: Spices like coriander, fennel, cardamom, basil seeds soaked in water, chia seeds and peppermint have natural cooling properties. Add them to your meals, drinks, or enjoy them in a refreshing buttermilk-based drink (takra / lassi). 
  • Herbal Powerhouses: Ayurvedic herbs like Amla (Indian gooseberry), rose petals, vetiver, anantamul (Indian Sarsaparilla root), licorice and giloy (Guduchi) are known for their cooling and detoxifying properties. Consider incorporating them into your diet through teas, powders, amla murabba, gulkand or through supplements after consulting with an Ayurvedic practitioner.

Photo by Karolina Kaboompics

  • Alcohol: Avoid or consume very little and very diluted alcohol, as alcohol causes pitta aggravation. 

External Cooling Applications:

  • Cooling Masks: Soothe your skin with face masks made with Rose such as the Rose face pack powder, Ubtan face pack made with Sandalwood such as this, Hibiscus, Lodhra, Anantmul (Indian Sarsaparilla root), Manjistha (Indian madder root), Licorice, yogurt, cucumber, or aloe vera gel. These ingredients have pitta reducing properties that may reduce redness and irritation caused by the heat.
  • Cooling Sprays: Create a refreshing mist by filling a spray bottle with chilled rosewater or witch hazel. Spritz yourself throughout the day for a quick cooling effect.
  • Sandalwood Paste: This traditional remedy has a cooling and calming effect. Apply a sandalwood paste made with water or rose water to your forehead or pulse points for a refreshing sensation.

Photo by Alina Vilchenko

  • Perfumes: Sweet floral aroma of flowers like jasmine and rose can be used to give a calming and soothing effect. It can be in the form of fresh bouquets, aromatherapy diffusers or perfume sprays.
  • Cooling Baths: Take a relaxing bath with cool (not cold) water infused with essential oils like lavender or peppermint. These oils promote relaxation and have a mild cooling effect.
  • Aloe Vera Gel: This versatile gel is a natural moisturizer and sunburn soother. Apply pure aloe vera gel to sun-exposed skin for a cooling and healing effect.


  • Listen to your body. Limit strenuous activity during the hottest part of the day.
  • Wear loose, breathable clothing made from natural fibers like cotton or linen.
  • Ayurveda recommends being in the moonlight, cool breeze and near water fountains, when possible.
  • Seek shade whenever possible and wear a hat to protect yourself from the sun.

By incorporating these natural cooling ingredients into your routine, you can beat the summer heat and stay comfortable all season long. Remember, consistency is key! Enjoy a cool and refreshing summer!

by Prakriti Sattva – June 13, 2024

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