An Ayurvedic expert’s guide to keeping your cool this summer (especially good for Pitta doshas!)

This week’s blog comes from guest writer and Mindfulness, Yoga and Stress Management Consultant, Bev Alderson and she’s looking at heat through the lens of Ayurveda.

There is nothing like a beautiful summer’s day to lighten our hearts and our spirits.

Personally, I love this time of year and all that comes with it.  Light mornings and nights; opportunities to be outside more; the abundance of nature and wildlife everywhere; brighter and lighter clothes and food; days out and holidays … I could go on and on!

However, for those who already run hot, in body, mind, and deed, those hot summer days and nights may find you feeling more tired, restless, agitated, and intolerant, than usual.

Summertime, according to the Ayurvedic calendar, aligns to what is known as the pitta dosha which is often described as the fiery and intense dosha.

Add the fire of pitta to the fire of summer and you get, well, a lot of fire!

Burn too bright, and it may not only be your behaviour you wish you had left at home.

Pitta rules metabolism, hormones, digestion, and skin, so the summer months may see, an out of balance pitta looking and feeling anything but their best.

If this sounds a bit, or a lot, like you, Ayurveda can be both an insightful and practical tool in helping you keep your cool this summer.

Aligning with the seasons

Often called the sister science of yoga, Ayurveda is one of the oldest recorded wellbeing systems.  It is believed to have been developed thousands of years ago in India, and is one of the Vedas, which yoga is also a part of.

It approaches health holistically, and is principally concerned with prevention and keeping the body in balance – so that it remains in optimal working order.

It works on the premise that we are all made up of a mix of the five elements – ether, air, fire, water, and earth.  These five elements take the form of 3 constitutions or doshas named Vata, Pitta, and Kapha.

Our unique blend of the doshas determines our mind-body type.  They manifest to influence our mental, physical, and emotional tendencies which, according to Ayurveda, are given to us to help us fulfil our life purpose.

Along with each of us having our own blend of the doshas, each dosha also has a time of day, time of year, and time of life.  Pitta, with its elements of fire and water, is most associated with 10 – 2 (am or pm), ages 25 – 55, and summertime.

The theory is that if we have a high element of a dosha, or we are in a period of when the dosha is most prevalent, we have an opportunity to take proactive steps to prevent imbalance and promote health and wellbeing.

So, how do we go about limiting the negatives and enhancing the positives of, in this instance, the pitta dosha?

Getting support

Before we dive in, a word to the wise.

This is a generic and lighthearted blog, aimed at informing and inspiring those wanting to enhance their day-to-day experience.

It is not aimed at those who have specific physical or mental health challenges. If this is you, I, and Ayurveda, advocate seeking the support of a medical professional or specialist.

Pitta by nature

As with each of the doshas, pitta comes with many positives – when in balance.  Out of whack and you will likely want to stand clear.

Those who have a dominant pitta dosha are likely to be strong in body, mind, and deed.

Physically, they will generally have a more lean and athletic build.  They generally have bright eyes and the fire that runs through them may show in the intensity of their facial expression, in their complexion and hair colour – which may all have a reddish undertone. They are the dosha that is more prone to premature greying and losing their hair at an earlier age.

Mentally, they are likely to be sharp, articulate, organised, productive, and good decision makers.  If you want something done – you can rely on pitta to get it done and on time.

They will however set the bar high with exacting standards, that they set for both themselves and others, and do not like it if these are not met.  They will literally burn themselves out trying to achieve their own goals and, if you fall short, you are likely to find yourself facing an unpleasant, outspoken, intolerant, and potentially aggressive character.

In balance, those with a high pitta dosha can be nature’s born organisers and leaders.  Out of balance, they can become dictators, but it is not just their personality that can shift.

The heat of fire and water runs through their veins and they can be prone to high blood pressure, inflammation, acid stomach, and skin conditions such as hives, rashes, pigmentation, and acne.

If you recall, we each have a unique blend of the doshas and, whilst you may relate to some of the traits of pitta, it is worth remembering that pitta is just one piece of the Ayurvedic puzzle.

However, if you are pitta dominant, or know someone who is, the above will have likely read like a character reference.  And if you were in one of my workshops, you will have sunk a little lower into your chair when I ask you to recall a history of any volcanic eruptions.

The key with pitta is to keep it running at the right temperature – to harness the benefits of being one of life’s go getters, whilst mitigating against the downstream effects of overdoing it.

Causes of imbalance

We have seen that there are times of the day and night (10 – 2), life (ages 25 – 55), and year (summertime), that have a propensity to send pitta dosha off course.

However, there are many other lifestyle and environmental influences, that can aggravate it.

Here are five thoughts on what may cause pitta’s blend of fire and water to bubble up:

1. An increase in physical temperature: a hot and stuffy environment, those summer days, or the wrong clothes – all can see pitta’s naturally hot temperature and temper soar.
2. An excess of hot, spicy, and/or acidic foods: again, this can cause an increase in temperature, along with inflammation and digestive challenges.
3. Too much stress and pressure: taking on too much, physically or mentally, can of course increase pressure and stress in all of us. Those with pitta traits are, however, more predisposed for this to progress towards burnout.
4. Hormonal imbalances: PMT and heavy or prolonged menstrual bleeding, or menopausal rage and hot flushes, according to Ayurveda, can be both a symptom and cause of pitta excess.
5. Sleep challenges: whilst a lack of adequate and quality sleep can impact all of the doshas, it can see pitta’s fuse further shorten. Again, both a cause and symptom, for pitta who’s overdoing nature can impact their sleep – particularly between the hours of 10pm and 2am.

Giving yourself and nature a helping hand

The good news is that there is lot we can do to proactively and reactively pacify pitta.  To give ourselves, and nature, a helping hand in balancing this fabulously fiery dosha.

As pitta is prone to overdoing it, I have included strategies that you can stop, as well as start doing, or at the very least are not too all consuming – so as not to further add to the load.

However dear pitta, please don’t feel that you need to do them all!

1. Do less

As I write the title, I find myself thinking ‘what’s the point – pitta won’t take any notice of me and will over do it anyway!’

Being in pitta overdrive’ is in many ways like being caught in the upper aspect of the nervous system.  Stressed. In fight and flight. Here your reactions can be fairly knee jerk.

When you are running in the mode of busy, you are likely to be robbing yourself of living your best life and are unlikely to be the best, or most productive, version of yourself.

So, how do you go about gaining some control over how much you take on and your precious time?

Might sound obvious, but one of the ways of breaking the cycle of overdoing, and all of its downstream impacts, is to do less.

Before starting each day, I recommend sitting down for a few minutes and contemplating what you would like to get out of it and how you would like to approach it.  When you get to the end of the day consider what would you like to have achieved both personally and/or professionally. And how you would like to have shown up.

Next turn this into a list which can be realistically achieved in the time you have.  If there is too much on the list, park some things for another day.  If you don’t do this proactively, you will probably end up having to at the end of the day anyway.

The more you do this, the more it will become a natural part of your routine.  A habit that will help prevent your pitta traits taking over and trying to get it all done – regardless of the cost to yourself and others.

2. Take breaks

Here I go again trying to tell a duck not to quack!

But seriously, taking breaks throughout the day, is one of the best things you can do to bring both your nervous system and pitta down a notch or two.

I am a big fan of the morning and afternoon cuppa break and a pit-stop at lunchtime, as this lines up fairly nicely with our natural ultradian rhythms.  The principle here is that after every 90-120 minutes of focussed activity, we take a 20-minute break.

Whilst this might seem counterproductive, it is recognised that this way of operating not only aligns to our nature energy cycles but, also positively influences our productivity and effectiveness.

Doesn’t need to be complicated.  Make sure you are adequately fed and watered, have a stretch, breathe, walk, or have a chat with someone.  You get the idea.  Whatever takes you away from the task at hand, gives you an opportunity to break the cycle of doing and recharge your batteries.

3. Planning for perfectionism

One the drivers for pitta taking on too much is perfectionism – described by the Cambridge dictionary as, “The wish for everything to be correct or perfect.”

If you recall, Pitta likes to set the bar pretty high for themselves and others.

Nothing wrong with that if a job needs to be done to a high standard.  The challenge comes when you set the bar high when it is not required and/or when something else has to give – like your wellbeing or your behaviour!

In its positive form, perfectionism is known as adaptive, and in its negative form, it is known as maladaptive.

Ever hear yourself saying “I had to work late and miss putting the kids to bed because I have to get this done”? or “I have to do all the chores at home as he/she doesn’t do it right” or “why can’t they just do things exactly the way I do and want?”

That’s maladaptive perfectionism and if you can relate to having this tendency, then utilising a perfectionism scale is one way to help keep it in check.

When you next have an event or activity coming up, try running it through the scale and make how high you set that bar, and the personal cost, a conscious choice.

Here’s an example based on the delivery of a work project….

Benefits: ·         Quality and timeframe at 110%. ·         Personal achievement. ·         Reward and recognition.	–          Performance             +	Unhelpful Consequences: ·         Will have to work excessively long hours. ·         Life balance will be heavily impacted. ·         High stress levels.
Benefits: ·         Quality and timeframe at 90%. ·         A job well done. ·         Enables life balance. ·         Demonstrates ability to manage self and work effectively. ·         Sets a good example to others. ·         Low stress levels.		Unhelpful Consequences: ·         Minimal. ·         Reward and recognition and sense of personal achievement will need to be managed.
Benefits: ·         Quality and timeframe at 50%. ·         Minimal effort. ·         Maximises personal time.		Unhelpful Consequences: ·         Does not meet quality or objectives. ·         No sense of self achievement or reward and recognition. ·         This may impact future prospects.

Once you use this a few times, it is likely to become another natural habit.  A quick sanity check, before commencing something new or when you, or others, find you a tad challenging to be around!

4. Slow down

Pitta on a good day will be on the clock.

Catch up with one socially and they will probably have a fairly solid view of how much time they have allocated you.  The same goes for day-to-day tasks. They are likely to leave home just on time and, as they plough through their to do list, they are likely to have an idea of how long each activity should take.

If something or someone gets in the way of their best laid plans, it is probably going to cause them agitation and stress.  Same often goes if something doesn’t start on time or runs over – how very dare they right!

The thing is, charging around can become an unhealthy habit and one that doesn’t serve pitta well at all, or vata for that matter.  The former is likely to get more intense and the later more scatty.

Allow time to leave the house, without having to bolt out the door, and try putting short time buffers between activities – to stop you having to charge from one thing to another.

Also practice walking, moving, and thinking, at a more sensible pace.

Slowing down is not only pitta, and vata, pacifying; it is a much healthier and enjoyable way to move through your days.

5. Nourishing with nutrition

Whilst those with a vata constitution have been known to skip a meal, this would not happen in the world of pitta.  In fact, the word hangry was probably derived by someone who was unfortunate enough to get between a pitta and their next meal!  Suffice to say they need to fuel and fuel regularly.

However, when the heat is on there are some more positive choices that can help pitta to fuel but cool.

With their generally faster metabolism, pitta can usually digest raw foods.  Summer is a great time to get creative with rainbow summer salads, incorporating fresh herbs and dark leafy greens, and to enjoy the sweetness of summer fruits.  Slow burning complex carbohydrates provide good staples, to satisfy their hearty appetites, along with nuts, seeds, and legumes.  Spices such as fennel, cumin, and ginger, along with fresh herbs, are all good choices for pitta in providing additional flavour.

Drinking tepid water infused with cucumber and mint along with teas such as mint, lemongrass, and liquorice – will help to keep pitta cool and hydrated.  Along with camomile to soothe and/or for sleep support.

Remember the key to balancing pitta is to keep the temperature just right, so you will want to avoid ice-cold or kettle hot food and drinks.  Avoiding, or at least limiting, those winter style soups and casseroles and hot, spicy, and acidic foods.

6. Exercise less

Whilst exercise comes with many benefits, it can also fire pitta up.

During the summer months it is recommended that pitta take their foot off the gas.

To reduce the intensity of their workouts or, as a minimum, only do this outside of the core of the day.  Remember 10 – 2pm is pitta time and this is when the sun, and pitta, will be at their most intense.

The type of exercise is important too, with moderately paced walking, swimming, cycling, jogging, tai-chi and yoga, – all good choices.  Note the words ‘moderately paced’…in case you missed it!

7. Cool down

Whilst those with a reasonable dose of pitta will likely be warm blooded, out of balance, this can manifest as being too hot either emotionally and/or physically.

We have seen that what we eat and drink can help to stabilise pitta’s temperature.  As can managing what we take on, the standard we set in achieving it, and the speed in which we get it done.

Here are some additional thoughts on how to keep cool or cool down, when your inner, or the outer temperature, is rising:

• Opt for loser fitting clothing and fabrics that will keep you cooler, such as linen and cotton.
• Keep your favourite facial mist in the fridge to use when your face is feeling hot or flushed.
• Also keep a wheat bag or eye pillow in the fridge. This can be lovely to place on your forehead, to soothe a busy mind, or around the back of the neck, when you feel you are overheating.
• Utilise a room fan at home and/or keep a hand-held fan on you, for when you are out and about.
• Splashing cool (not freezing!) water on your hands and face can help to dissipate heat from the surface of the skin. Good to do before using that fan too!
• Peppermint Oil is one of my favourite essential oils to use in a foot soak. If you are new to this, I recommend using only a couple of drops of oil in a generous bowl of lukewarm water.  Building up slowly to 6-8 drops as peppermint oil is not only cooling and soothing for tired feet, but can also be quite invigorating.

Sitali pranayama, which is also known as cooling breath, is a technique that cools the body by inhaling through a rolled tongue and exhaling through the nose.  Checkout the both comprehensive and light-hearted overview of how to do sitali breath, or as she calls it taco breath, from the well-known yogi ‘Adrienne’!

8. Have fun

When pitta is running in overdrive, it can all too easily get caught up in the seriousness of life.

Building in time for fun can remind pitta to stop and smell the roses.

When I first starting running my business, I wanted to ensure I set clear boundaries as to how much time I would work, and how much time I would play.

To easily see that I had the balance right, I used to colour coordinate my online planner and play time was in orange.  Fast forward more than a decade and I still call it putting orange in my day.

Schedule it in to the diary, if you need to, to ensure you build opportunities into your day to have some fun…to put orange in your day.

If you are not sure where to start, check out the Lifehack article, 30 Ways to Add fun to Your Daily Routine

9. Have a good laugh

In a similar vein, laugher really is good pitta medicine and another way of interrupting its predisposition towards seriousness and intensity.

Have a few good comedians and comedy programmes in your TV planner, along a few funny clips and quotes stored on your phone.

Or give that friend or family member a call, to share in a few memories or make some new ones.

10. Prioritise sleep

Sleep should of course be a priority for everyone.  It plays a vital role in our physical and mental wellbeing, with a number of the body’s systems effectively reset overnight.

Whilst generally pretty good sleepers, pitta’s tendency to overdo things can, at times, see them de-prioritising sleep, in order to squeeze more things into the day.

An overheated body and mind can also see them tossing and turning, particularly during the pitta time of 10pm – 2am.

Setting the conditions for sleep begins by how you keep your cool in mind, body, and deed, throughout the day.  This will help to keep pitta, and your nervous system, at a level that is more likely to be able to sleep.

Taking the time to relax before bed can also help to soothe a busy body and mind and prepare for sleep.  Turn off technology in favour of a good book, journalling, meditation, breathing techniques,  or that cup of camomile tea.

And remember that pitta likes things cool so ensure your bedroom is not too warm, well ventilated, and free of distractions.  If your own body temperature is too high, splashing cool (not freezing!) water on your hands, wrists, and face can help to cool you down.

Summary

Ayurveda, the sister science to yoga, invites us to reconnect and to move with nature.  To shift with the seasons to maintain and enhance our health and wellbeing.

In summertime, pitta, the fiery and intense dosha, takes front of stage.  Whilst this can be beneficial, in making hay whilst the sun shines, it can result in some of us becoming too hot in body, mind and deed.

This blog aims to provide a light-hearted and insightful look at the pitta dosha, and provide strategies that help those under its influence to keep their cool this summer.

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Bev Alderson

Bev Alderson is a Mindfulness, Yoga and Stress Management Consultant who works with individuals, groups and workplaces.

Having spent 18+ years in management in the IT industry, in both the UK and Australia, Bev learnt first-hand the impacts of a high-pressure environment and lifestyle and how, left unchecked, this can negatively impact performance and health.

Today, through her business Practically Balanced, Bev brings authenticity to the work she does, drawing upon her personal experiences, management capabilities and expertise in mindfulness, stress resilience, yoga and more.

Bev completed a Diploma in Yoga with the highly respected Qi Yoga School in Sydney in 2012 and with Sivananda in India in 2015. She also completed a Certificate in Stress Management with the London Centre for Coaching and Counselling in 2014, an ILM with the Stress Management Society in 2014 and a Diploma in Meditation with the British School of Meditation in 2016.

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With many thanks to Bev for this blog. If you have any questions, please don’t hesitate to get in touch.

nutrition@cytoplan.co.uk
01684 31009

Last updated on 23rd July 2025 by cytoffice