We have been observing a global phenomenon over the past several weeks, as almost every continent experienced higher-than-normal temperatures, resulting in the hottest July on record on the planet. High heat is not only uncomfortable, it’s downright dangerous. Of all the extreme climate change impacts, high heat is the most deadly. 

Ayurveda gives us lots of common-sense inspiration for dealing with such extreme heat – and with a little forethought, it can even feel fun and indulgent to take care of ourselves in these ways. Choose a few of these ideas to try today to help you deal with the heat…

1. Eat Light, Easy-to-Digest Meals: According to Ayurveda, hot weather naturally reduces our digestive strength and our appetite. (Have you noticed your appetite disappearing these days??) Opt for lighter meals that do not require a lot of energy to break down. Have smaller meals, and especially keep your evening meal lighter so you go to bed with an empty stomach.

Make the largest portion of your meal plenty of cooked vegetables, which tend to be more cooling than heavy, fatty foods. Avoid excess meat, cheese and fried foods, as heavy foods can increase body heat during digestion. Avoid overeating like the plague!

2. Choose Pitta-Pacifying Foods: According to Ayurveda, extreme heat is likely to elevate pitta dosha, the quality of fire within us. To help keep pitta in check, avoid hot and spicy foods, alcohol (especially hard liquor and wine), caffeine (especially coffee, which is also a diuretic), tomato sauce, nuts, peppers, raw onions, garlic, and oily or fried foods.

Incorporate cooling foods in your meals, such as cucumbers, watermelon, mint, cilantro, and fennel. Fennel and coriander both cool the body and aid in digestion. You can chew a few fennel seeds toasted in a dry pan after a meal to boost your digestive power.

3. Stay Hydrated: Dehydration can happen quickly in high temperatures, so keep your water bottle visible as a reminder to take it with you everywhere and keep sipping. Drink plenty of room-temperature water throughout the day.

Although ice water may be appealing, iced beverages are particularly hard on our agni, reducing our digestive power even more. Try cooling herbal water infusions instead (like cucumber water) or coconut water to help cool the body and replenish electrolytes. (One note – stop drinking fluids about 30-45 minutes before a meal. Excess water at mealtime can put the digestive fire right out!)

4. Incorporate Cooling Herbs: Certain herbs like Aloe Vera, Licorice and Brahmi have cooling properties and can help balance the body during extreme heat. Mint and Hibiscus, which can be taken as tea, are also delicious cooling options. (It’s best to consult an Ayurveda practitioner or healthcare provider when using any herbs.)

5. Wear Breathable Natural Fabrics: Wear loose-fitting, lightweight, and light-colored clothing made from breathable fabrics like cotton and linen. This will help your body dissipate heat more effectively and prevent overheating.

6. Take Cooling Baths: Cool your body by taking regular showers or baths with lukewarm water. You can also add a few drops of rose or sandalwood essential oil to the water for added cooling effect. You can extend the effect of your bath (or take a shortcut!) by keeping a damp washcloth or bandana on the back of your neck.

7. Use Cooling Massage Oils: Massaging your body with coconut oil or sandalwood oil can help soothe and cool warm skin. Avoid using heavy and heating oils like mustard or sesame oil during hot weather. If you have a sunburn or flushed skin, you can also apply aloe vera gel directly on the skin for instant relief.

8. Avoid Strenuous Activities: Resist all vigorous physical activities, especially during the hottest parts of the day. If you need to exercise, do it during cooler hours, such as early morning or late evening, and give yourself plenty of time to cool down. Avoid doing any activity under the sun, as the direct sunlight will exacerbate the heat-building effect.

9. Make Relaxation and Meditation Part of your Routine: Stress can contribute to an increase in body heat. Practice relaxation techniques, such as yin yoga, meditation, or slow breathing exercises to stay calm and cool. Plan for such wind-down activities after the busy part of your day to help you cool down, literally and mentally.

10. Try the Cooling Breath Sheetali: Roll your tongue into a tube, and inhale through the tongue, drawing air over the moisture of the tongue. Then close the mouth and exhale through the nose. Take several slow breaths this way, waiting for the next breath to naturally arise. Repeat up to 17 times, then rest.

Remember, everyone’s body is unique, and what is helpful for one person may not be as helpful for another. Experiment with these ideas, and share your own best ideas in the Comments below.