Summer Sickness & Traditional Chinese Medicine: How to Stay Cool in the Heat

Traditional Chinese Medicine tips to Staying Cool in the Summer Heat

As the sun blazes and temperatures rise, many of us welcome summer with open arms. But for some, the heat brings more than just sunshine; it can lead to summer sickness. Fatigue, nausea, dizziness, headaches, or digestive issues are often common complaints. In Traditional Chinese Medicine (TCM), this cluster of symptoms is well understood and offers time-tested ways to help you stay cool in the heat.

What Is Summer Sickness?

In Western terms, summer sickness might be seen as heat exhaustion, dehydration, or gastrointestinal distress. But TCM views it as a disturbance of the body’s internal balance caused by excessive heat, dampness, and a weakened digestive system. TCM calls this “summer-heat” and links it to two main pathogenic factors:

• Summer-Heat (Shu): Yang in nature (hot, rising, and dispersing). It depletes Qi (energy) and body fluids.

• Dampness (Shi): Often seen in humid climates or from consuming too much cold, raw food. It hinders the spleen’s function and leads to heaviness or digestive upset.

(Not to be confused with heat-stroke, which displays symptoms such as dark urine, fainting, rapid heart rate, etc.)

Common Symptoms of Summer Sickness

• Tiredness and lack of energy

• Dizziness or lightheadedness

• Nausea or vomiting

• Diarrhea or indigestion

• Excessive sweating and thirst

• Headache or symptoms of heat stroke

  
  

TCM’s Approach to Staying Cool in the Summer Heat

TCM emphasizes prevention and seasonal adaptation, depending on one’s individual constitution. Here’s how TCM recommends staying healthy during the summer:

1. Balance Heat and Coolness

While it’s tempting to load up on iced drinks and frozen treats, too much cold can weaken the spleen Qi and digestion. Some ways to balance heat and coolness are: lightly consuming cooling foods like cucumber, watermelon, mung beans (lu dou), or mint. Try to avoid eating greasy, spicy, or overly heavy meals. This last one is probably the most difficult when it’s sweltering indoors and out, but try not to overuse air conditioning. It's better to keep your body adjusted to the climate.

2. Hydrate Smartly

In TCM, sweat is governed by the heart and closely tied to body fluids, and excessive sweating can weaken Qi. We suggest sipping warm or room-temperature water with a pinch of salt or lemon, or you can try herbal teas such as honeysuckle (jin yin hua), lotus leaf (he ye), or chrysanthemum to cool internal heat and keep yourself hydrated.

3. Support the Spleen

The spleen is central in TCM for digestion and fluid transformation, but summer dampness tends to disrupt its function. Try to eat regular, moderate meals; focus on easily digestible foods such as congee, steamed vegetables, and cooked grains. Herbs such as mint (bo he) or chrysanthemum (ju hua) can help cool the body from the inside out.

4. Consider Herbal Remedies*

Many classical herbal formulas target summer-heat and dampness. Some commonly used ones are Huo Xiang Zheng Qi San: for nausea, bloating, and travel-related stomach issues, Liu Yi San (Six-to-One Powder): a cooling powder for summer-heat with thirst and irritability, and Qing Shu Yi Qi Tang: for extreme fatigue and Qi depletion from heat.

*Always consult a licensed TCM practitioner before using herbal formulas.

5. Rest and Restoration

In summer, the Yang energy peaks, and rest can often be overlooked in favor of squeezing more activities in. You can try to rebalance with: an afternoon nap (but not for too long!), gentle stretching or Qi Gong in the early morning or evening, or early bedtimes to recover lost fluids and Qi.

In Conclusion

TCM teaches that every season brings its own rhythms and challenges. Summer sickness is not just about the temperature. It's about how our bodies react to the energetic changes of the season. With a bit of awareness and care, you can stay vibrant, balanced, and full of life, even in the summer heat.