Global warming has significantly increased the frequency, duration, and intensity of heatwaves, . According to climate reports from 2025, heatwaves are now longer-lasting, more severe, and more geographically widespread than ever before.

Extreme high temperatures not only cause discomfort; they can pose serious health risks, especially when combined with factors such as high humidity, intense sun exposure, stagnant air, and poor air quality. Key health impacts include:

• Heat exhaustion and heatstroke, which are among the most serious risks during hot days and require immediate medical attention.

• Dehydration, often caused by excessive sweating and inadequate fluid intake.

• The body attempts to cool itself by increasing blood flow to the skin, which places extra strain on the heart.

• Mental health can deteriorate under extreme heat, leading to anxiety, depression, irritability, and impaired cognitive function. Sleep quality may also be affected.

• Existing health conditions such as heart disease, high blood pressure, and respiratory illnesses can worsen in extreme heat.

As global temperatures continue to rise, adapting to extreme heat is becoming increasingly important, especially for high-risk groups such as the elderly, children, pregnant women, individuals with chronic illnesses, outdoor workers, and those without access to air conditioning. Raising public awareness and adopting protective measures are essential steps to safeguard health and well-being.

Both Western and Traditional Chinese Medicine (TCM) offer unique strengths in managing heat-related illnesses, and they can complement each other effectively. Western medicine focuses on rapid intervention, that applies physical cooling, intravenous fluid replacement, and medications to quickly reduce body temperature and correct imbalances in water and electrolytes. This approach is direct and fast-acting, making it especially suitable for emergency situations such as heatstroke.

Traditional Chinese Medicine, on the other hand, focuses on holistic regulation and enhancing the body to counteract heat effects. It employs techniques such as herbal remedies, acupuncture, and gua sha (scraping therapy) to relieve heat symptoms and restore internal balance. The goal is to support optimal bodily function, improve its long-term resilience and adaptability to hot environments.

 

Common Heat-related Problems in Summer

Hot weather poses serious health risks, especially when temperatures exceed the body’s comfort zone. Quick action at the first signs of overheating or dehydration is vital. Below is a brief overview of common heat-related conditions and how to respond effectively.

 

1. Dehydration in summer 

Water is a vital component for normal body function and for preventing the body from overheating. 

Dehydration is common during hot summer days, especially when you sweat excessively or are ill with fever, diarrhea, or vomiting. It can also result from not drinking enough water or from taking medications that increase urination.

Signs to watch for:

• Feeling thirsty

• Dark yellow, strong-smelling urine

• Urinating less frequently than usual

• Dizziness

• Fatigue

• Dry mouth or lips

In severe cases, dehydration may lead to:

• Sunken eyes

• Confusion

• Rapid heartbeat

If you feel thirsty, drink water immediately. For most people, plain water is enough to rehydrate, though the required amount varies based on body weight, age, activity level, climate, and living environment. If you have heart, lung, or kidney conditions, consult a healthcare professional before adjusting your fluid intake.

If dehydration symptoms don’t improve with self-care, seek medical attention promptly.

It should be noted that sugary drinks, alcohol, caffeinated beverages, and fruit juices are not suitable for preventing dehydration, as they can increase fluid loss through urination. Only those who are physically active or working outdoors for extended periods may benefit from certain sports drinks.

2. Heat cramps in summer

Heat cramps are painful muscle spasms that occur during or after intense physical activity in hot environments.

Heat cramps are painful muscle contractions caused by rising body temperature and loss of electrolytes through sweat. They often affect the legs, abdomen, or arms and can last from a few seconds to 15 minutes. While they usually resolve on their own, cooling down and rehydrating helps relieve symptoms and prevent more serious heat-related illnesses.

Heat cramps are considered a mild form of heat-related illness, often signaling the early stages of heat exhaustion. To relieve heat cramps and reduce discomfort:

• Move to a cool or shaded area.

• Drink a sports drink to replenish electrolytes.

• Gently stretch and massage the affected muscles.

• Rest for a few hours before resuming activity.

If the symptoms of heat cramp persist or worsen, seek medical attention.

3. Heat exhaustion

Heat exhaustion happens when the body overheats after spending too much time in hot environments, especially with dehydration or intense physical activity. The body temperature usually rises to about 38~39°C. This is a warning sign that the body is struggling to cool itself.

Signs to watch for:

• Feeling dizzy or faint

• Headache

• Nausea or vomiting

• Tiredness or weakness

• Muscle cramps

• Heavy sweating

• Fast heartbeat

• Trouble walking steadily

In addition to seeking emergency medical help, immediate first-aid should focus on cooling and rehydration:

• Move the person to a cool, shaded, or air-conditioned area.

• Have them lie down and elevate their legs slightly.

• Remove excess clothing, including shoes and socks.

• Offer cool water or a sports drink to rehydrate.

• Apply a cool, wet cloth or spray the skin with water, then fan to promote cooling.

4. Heatstroke

Heat exhaustion and heatstroke are serious heat-related illnesses, with heatstroke being more severe and potentially life-threatening. Heat exhaustion occurs when the body overheats but can still regulate its temperature. In contrast, heatstroke happens when the body’s temperature control fails, causing dangerously high body temperatures.

Heatstroke is marked by a body temperature above 40°C, leading to profound impairment of both physiological and neurological functions. 

Signs to watch for:

• Confusion

• Delirium

• Seizures

• Loss of consciousness

• Hot, dry skin (though this may not always be present, especially in older adults or those with certain medical conditions)

While waiting for emergency medical help, immediate action is critical to prevent serious complications or death:

• Move the person to a cool, shaded area.

• Cool the body as quickly as possible using methods such as spraying with cool water, applying ice packs, or immersing in an ice bath.

• Remove excess clothing, including shoes and socks.

• Monitor body temperature closely.

• If the person is fully conscious and able to swallow, provide cool water or a sports drink.

• If the person is unresponsive and not breathing normally, begin CPR immediately.

5. Heat rash

Heat rash, also known as prickly heat or miliaria, is a common skin condition during hot and humid weather. It is caused by blocked sweat ducts, trapping sweat beneath the skin and leading to inflammation. The rash usually presents with clusters of small red bumps or clear blisters, accompanied by itching or a prickling sensation. Heat rash typically appears on the neck, chest, back, or skin folds, the areas prone to frequent sweating.

Heat rash can affect people of all ages, but it is most common in babies and young children. The rash usually resolves on its own within a few days. However, if it spreads, worsens, or becomes severe, medical attention may be necessary.

To prevent heat rash or help it heal more quickly:

• Stay in a cool, well-ventilated, and less humid environment to reduce sweating.

• Keep the affected area dry.

• Wear loose-fitting cotton clothing and avoid scratchy or irritating fabrics.

• If needed, consult a professional for creams that can relieve itching and inflammation.

6. Sunburn

Sunburn is one of the most common heat-related conditions during the summer season.

It can range from mild redness and discomfort to severe blistering and systemic symptoms such as fever and chills.

Mild sunburn typically heals within a few days, while more severe cases may take several weeks to fully recover. Helpful measures for relief include:

• Apply cool, damp clothes to the affected areas to soothe the skin.

• Drink plenty of water to stay hydrated.

• Use moisturizer containing aloe vera to hydrate and calm the skin.

In general, most heat-related conditions such as dehydration, heat rash, or sunburn are mild and self-limiting, usually be relieved through timely cooling, hydration, and rest. However, if symptoms worsen or severe signs appear such as confusion, high fever, fainting or cramps, it may indicate a serious condition like heat exhaustion or heatstroke, that requires immediate medical attention. Since heat-related illnesses are entirely preventable, proactive measures are far more effective than treating the consequences afterward.

 

Chinese Medicine Views on Summer Heat 

Ancient people believed that humans should live in harmony with nature and are fundamentally dependent on the balance of all things in the universe. Human growth and development were seen as following the rhythms of the four seasons. In other words, the weather and climate of each season are closely linked to physiological changes within the body.

Under normal circumstances, climatic factors do not cause illness, as the body's inherent defense and regulatory systems can adapt to them. However, when environmental changes become too extreme or the body is too weak to adjust, these otherwise neutral factors can transform into pathogenic influences. In Traditional Chinese Medicine (TCM), these pathogenic climatic influences are collectively known as the “six exogenous evils”, which are wind, cold, summer-heat, dampness, dryness, and fire.

During the summer season, summer-heat is a dominant exogenous pathogen (or evil). When it invades the body and causes heat-related illnesses, the following clinical features may be present:

• Summer-heat is a pure yang pathogen: summer-heat leads to intense heat signs such as high fever, flushed face, thirst, red eyes, irritability, and a rapid and surging pulse.

• Summer-heat pathogen has an ascending and dispersing nature: the pathogen tends to affect the head and upper body. It also causes the pores to open and leads to excessive sweating. 

• Summer-heat pathogen consumes qi (vital energy) and body fluids: as sweat escapes, it carries away both qi (vital energy) and body fluids, resulting in a dual deficiency. This manifests as heavy sweating, fatigue, weakness, shortness of breath, dry mouth and tongue, dark and scanty urine, and dehydration.

• Summer-heat pathogen disturbs the spirit or heart functioning easily: In the Five Elements theory, summer corresponds to the fire element and is associated with the heart organ. When summer-heat invades the body, it can generate heart fire and easily irritate the spirit, leading to irritability, restlessness, and even sudden fainting or loss of consciousness (heatstroke).     

• Summer-heat pathogen induces liver wind: when summer-heat depletes the body’s qi and fluids, it can lead to a state of yin deficiency. Without sufficient yin to balance the body’s yang, liver yang may become hyperactive and, in severe cases, transform into internal liver wind. This disturbance can result in symptoms such as headache, dizziness, limb cramps, and neck stiffness.  

• Summer-heat pathogen often carries dampness to attack: hot summer weather often brings high humidity, making people more vulnerable to dampness invasion, which can lead to damp-heat conditions. In addition to typical heat symptoms, individuals may experience heavy limbs, chest tightness, nausea, loose stools, scanty urine, and a thick, greasy tongue coating, signs of dampness obstructed internally. 

• Summer-heat attacks lead to sudden and intense symptoms: this refers to acute conditions such as heatstroke or infectious diseases like dengue fever and encephalitis, which require prompt medical attention. 

Generally, Traditional Chinese Medicine (TCM) holds that summer-heat can lead to a variety of health problems, with symptoms varying significantly among individuals. Based on specific manifestations and severity, TCM classifies these conditions into distinct patterns, such as summer-heat injury (shang shu), heatstroke (zhong shu), heat fainting (shu jue), heat convulsion (shu feng), summer malaise (shu xia), and summer fever in children. These classifications reflect TCM’s subtle approach to diagnosing and treating heat-related illnesses, that consider not only symptoms but also the overall health and environmental factors. Without proper treatment, these conditions can progress rapidly and, in severe cases, become life-threatening.  

When treated with herbs for heat-related illnesses, TCM emphasizes that the remedies shouldn’t rely solely or excessively on heat-clearing herbs, as simply cooling the body without supporting its energy and fluids may worsen the condition or delay recovery. Herbs for nourishing and qi replenishing are often selected to promote body fluid production. 

As for wellness practices in summer, the core principles include:

• Nourish the heart: keeping a calm and peaceful mind, avoiding excessive emotional stimulation, and ensuring adequate rest to protect the spirit.

• Clear heat or dissipate summer-heat: taking more cooling foods and drinks to counteract the external heat.

• Strengthen the spleen and resolve dampness: since dampness is prevalent in summer and can hinder the spleen's transformation and transportation functions. Supporting the spleen is crucial in summer season.

• Replenish qi and nourish yin: for replenishing fluids and energy lost through sweating.

 

Treating Summer-heat Injury with Chinese Medicine

Traditional Chinese Medicine (TCM) holds that seasonal changes have a direct impact on our health. Each season, spring, summer, autumn, and winter, affects the body's internal balance in distinct ways. To address heat-related illnesses, TCM physicians design personalized treatments to clear internal heat and correct underlying imbalances, making these therapies effective for both prevention and recovery. Chinese medicine can support the body's long-term resilience and adaptability to hot environments.

Summer-heat injury (shang shu) refers to a seasonal condition caused by excessive exposure to summer heat, often combined with dampness especially in humid climates. The primary symptoms include sudden fever, profuse sweating, intense thirst, and fatigue. In modern medicine, this condition is comparable to a mild heat-related illness. Prognosis is generally favorable, with most individuals recovering well when given appropriate care.

Diagnostic criteria for summer-heat injury in TCM

• Typically arises in summer, and commonly seen in vulnerable groups such as the elderly, children, chronic illnesses or outdoor workers, after exposure to high temperatures (above 35°C).

• The usual symptoms include excessive sweating, thirst, headache, dizziness, ear ringing, blurred vision, nausea, vomiting, chest tightness, palpitations, limb weakness and fatigue. Skin may be sweaty or dry; face flushed or pale. Body temperature is usually normal or mildly elevated (37.5–38.5°C).

• In most cases, routine laboratory tests do not reveal significant abnormalities.

For summer-heat injury diagnosis, physicians will try to rule out other possible conditions, such as heatstroke or summer malaise (gradual onset, longer duration, and not having a history of exposure to high temperatures or intense outdoor work.) Physicians then provide appropriate treatment for restoring internal balance and preventing progression to more serious heat-related illnesses.

Summer-heat injury is usually treated by following disharmony patterns:

1. Summer-heat and dampness attacking superficial body

Disharmony pattern: a hot body, slightly aversion to wind blowing, dry skin, soreness or heaviness in limbs or body, distending pain or heaviness in the head, turbid nasal discharges, irritability, thirst but not prefer to drink, mouth dryness, chest stuffiness, nausea, deep-yellow urine, the tongue coating is yellow and greasy, the pulse is rapid and soft. 

Therapeutic principle: dispel summer-heat, relieve superficial body, and resolve turbid dampness.

Sample prescription: modified Newly Mosla Herb Drink

2. Summer-heat accumulated internally 

Disharmony pattern: high fever, headache, dizziness, intense thirst, heavy sweating, a flushed face, coarse breathing, a red tongue with yellow coating, the pulse is surging and forceful.           

Therapeutic principle: dispel summer-heat and clear heat.

Sample prescription: White Tiger Decoction (bai hu tang) plus ginseng rootlets, lophatherum herb (dan zhu ye) and dried watermelon peel. 

 

3. Summer-heat damaging body fluid and qi (vital energy)

Disharmony pattern: fever, thirst, heavy sweating or no sweating, irritability, spiritual fatigue, drowsiness, breath shortness, general weakness, chest stuffiness, palpitations, dark yellow and scanty urine, mouth dryness, a red tongue with yellow coating, the pulse is thready, weak and rapid. 

Therapeutic principle: clear summer-heat and replenish qi.

Sample prescription: modified Wang's Clearing Summer Heat and Replenishing Qi Decoction 

      

4. Summer-heat and dampness along with heat stagnation

Disharmony pattern: a hot body, irritability, chest stuffiness, nausea, dizziness, thirst, scanty urine, a red tongue with yellow and greasy coating, the pulse is soft and rapid, or slippery and rapid.  

Therapeutic principle: clear summer-heat and resolve dampness.

Sample prescription: modified Golden Thread Mosla Drink / Cinnamon & Poria Sweet Dew Drink

5. Spleen deficiency and dampness accumulation

Disharmony pattern: fatigue, dizziness, drowsiness, limb weakness, poor appetite, nausea or vomiting, bloating, loosen bowels, white and thick tongue coating, soft and slow pluses. 

Therapeutic principle: invigorate the spleen and drain dampness.

Sample prescription: modified Harmonize Middle & Boost Qi Decoction, plus coix seed and poria.

 

6. Summer fever in kids

Disharmony pattern: kids present with fever, paleness, quiet or inactivity, sleeping without close eyelids, low appetite, thirst, frequent and profuse urination, loose bowels, a pale tongue and the pulse is weak. 

Therapeutic principle: invigorate the spleen and replenish qi 

Sample prescription: modified Invigorating Middle and Replenish Qi Decoction

The above shows how TCM physicians use herbal prescriptions to regulate or coordinate bodily mechanisms, helping to alleviate weakness and discomfort caused by high temperatures. While modern medicine often views heat-related discomfort as a temporary reaction to external heat, TCM interprets it through concepts such as disturbed qi and blood flow, imbalanced distribution of body fluids, and disharmony among internal organs.

Physicians then apply a holistic approach, using herbal remedies, acupuncture, appropriate diet, and lifestyle adjustments, to develop practical strategies for treatment and recovery. These methods aim to reduce the risk of more serious health issues triggered by hot weather, helping the body remain stable and resilient in high-temperature environments, supporting overall physical and mental well-being during the summer months.

 

Acupoint Therapy for Heat-related Problems

Acupuncture therapy

For heat-related problems, acupuncture therapy aims at stimulating specific points which are known to release internal heat, regulate body temperature and relieve symptoms such as fever, restlessness, and inflammation. Acupuncture can also regulate meridian flow, promote fluid metabolism and harmonize the body.  

Acupuncture therapy is suitable for relieving heat discomfort in hot environments. Commonly selected acupoints include da zhui (Gv14), qu chi (Li11), he gu (Li4), zu san li (St36) & san yin jiao (Sp6); apply with reducing techniques. 

For those who have obvious fatigue, sleepy and poor appetite: add qi hai (Cv6).

 

Moxibustion therapy

Moxibustion therapy is a form of traditional Chinese medicine (TCM) treatment that involves applying heat to specific acupoints or meridians. The goal is to regulate qi and blood activities; expel cold and dampness; enhance circulation and stimulate the body's natural healing processes. Moxibustion therapy is suitable for those who are recovering from heatstroke accidents.

Selected acupoints include qi hai (Cv6), guan yuan (Cv4) and shen shu (Bl23 ); apply moxa heating for 5 to 10 minutes on each acupoint.  

 

Auricular therapy 

The ears contain reflex zones that correspond to the entire body. By stimulating specific auricular points, it is possible to balance the body, promote the flow in meridians, and alleviate certain symptoms. Common stimulation ways include ear acupuncture, ear seeds or magnetic beads, and subcutaneous needles. 

Auricular needling can be applied to heat-related signs, such as fever, abnormal sweating and irritability. The selected auricular points include (1) lower cortex, (2) heart, (3) adrenal gland, (4) occipital bone, (see graphic); apply with strong stimulations, twirling and rotating the needles for 5 minutes each, and retained for 30 minutes. 

 

Scraping Therapy for Heat-related Problems

Scraping therapy (gua sha) is an ancient and widely practiced folk remedy in China. The therapy is beneficial to boost blood and qi (vital energy) activities, promote meridian flow, and induce perspiration to expel pathogens from the body’s surface, thereby supporting the body’s self-regulation and recovery. This simple therapy is commonly applied for conditions like early stages of flu and cold, muscle tensions, headaches, feverish conditions and detoxification. 

After scraping therapy, purple or dark red marks often appear on the skin. Traditional Chinese Medicine (TCM) interprets these marks as a sign that pathogenic factors are being released from the body.

Modern science offers a physiological explanation for this phenomenon and its benefits. The scraping technique stimulates the skin and underlying tissues, which promotes local blood and lymph circulation. This process helps to clear metabolic waste, may activate immune responses, and regulates the nervous system. Together, these effects enhance the body's self-regulation and can lead to the reported feelings of relaxation and refreshment following treatment.

For summer-heat injury, scraping therapy is often applied to areas like da zhui (Gv14, acupoint), both sides of the neck, the back (especially along the spine), the chest, and the inner elbows. 

Applications: select a smooth-edged tool and apply a lubricant first; scrape at 30-45° angle with moderate pressure and long even strokes in one direction (downward in the back and neck, while toward the heart for lymphatic drainage in the limbs); repeat each stroke 3–5 times before moving to the next area. It should not be painful for the procedures, adjust pressure if discomfort occurs. Mild bruising marks may occur afterward but should fade within a few days. 

After the treatment, individuals should avoid excessive emotional stress and follow a plain diet, limiting frozen, raw, and greasy foods. Scraping therapy is not suitable for people prone to bleeding or those in critical conditions. It should also be avoided on joints, sensitive areas, open wounds, or irritated skin.

 

Herbal Bathing to Counteract Summer Heat

Bathing and soaking are common health-promoting practices in Traditional Chinese Medicine (TCM). Among these, herbal bathing is especially valued during the summer months for its ability to counteract heat-related discomfort. By selecting herbs that dispel summer heat, resolve dampness, promote circulation, relieve fatigue, and refresh the body, herbal bathing offers a natural and effective way to maintain wellness.

This method is simple, requires no special equipment, and can be easily done at home, making it a convenient health practice. During summer days, taking herbal baths help alleviate problems such as feverish body, poor sleep, headaches, fatigue, excessive sweating, and irritability.

Some beneficial ingredients for bathing or soaking in summer include:

• Skin cleansing and stop itchiness: honeysuckle, Dahurian angelica root, belvedere fruit, tea leaf and vinegar.

• Dispelling summer-heat: peppermint, fortune eupatorium herb, chrysanthemum, lotus leaf and weeping forsythia capsule.

• Dispelling dampness: mugwort, agastache herb and atractylodes rhizome.

• Relieving fatigue: mugwort and Chinese safflower. 

Bath Prescriptions for hot summer

(I) Agastache (20g), fortune eupatorium herb (20g), wild chrysanthemum flower (20g), loquat leaf (60g, hair removed), talc (30g). This can relieve heat rash and prevent heat-related ailments. 

(II) Mosla herb (12g), perilla leaf (12g), magnolia bark (12g), agastache herb (12g), notopterygium root (10g), fermented soybean (10g). This can relieve discomfort of summer heat.  

(III) Mosla herb(15g), perilla leaf (15g) & agastache herb (15g), peppermint (10g), schizonepeta herb (10g), kudzu root (10g), liquorice root, golden thread rhizome (9g). This can relieve discomfort of summer heat.

Preparation for decoction

• Wrap the herbs in gauze or a cloth bag.

• Add 800ml of water.

• Soak the herbs for 20 minutes.

• Boil the soaked herbs for 30 minutes.

• Pour the decoction into a bathtub and mix with warm water.

Bathing Instructions

Maintain the water temperature between 37°C to 42°C, soak for 15 to 30 minutes, meanwhile gently rub the body surface. After bathing, rinse with warm water, dry off with a towel, get dressed and rest for about 30 minutes.

Frequency: Bathe once or twice daily for 3 days, or until symptoms improve.

Precaution: Avoid direct exposure to air conditioning or fan blowing during bathing. For children, the elderly, or those with serious conditions, supervision during bathing is essential.

 

TCM Summer Health: Living in Harmony with the Heat

During summertime, hot sun and rain facilitate plants thriving and growing; everything is flourishing and changing quickly. We are part of the holistic entity, our body will response to this natural rhythm accordingly. Traditional Chinese Medicine (TCM) claims that aligning daily routine with seasonal changes is essential for health maintenance and disease prevention. 

According to Traditional Chinese Medicine (TCM), summer corresponds to the Fire element, the heart and small intestine, and the emotion of joy. Its dominant energy is yang, with characters like expansive, bright, warm, and outward-moving. To stay healthy in summer, it’s important to support the body’s yang qi while preventing imbalances caused by summer-heat and excess fire.

Common summer disharmonies include:

• Excess internal heat: sore throat, mouth ulcers, acne

• Damp-heat accumulation: fatigue, bloating, poor appetite, loose stools

• Overactive heart: insomnia, vivid dreams, palpitations, tongue sores

• Yin and qi deficiency from excessive sweating: weakness, dryness

 

Healthy Habits for Staying Cool in Summer

The wellness practices in summer are about working with the season, rather than against it. This means embracing yang qi through daily activities and social connections while regulating the heart (spirit). On a physical level, it is also essential to cool the body with the right foods, avoid excessive loss, maintain a strong spleen system, and guard against dampness accumulation. By living in harmony with nature’s rhythms, we can enjoy a vibrant, balanced summer.

1. Emotional balance in summer

Summer is a season of outward expression and joy. Aligning with its vibrant energy supports health and harmony, while negative emotions can disrupt qi flow and affect well-being. Embrace happiness, stay calm, and slow down. Practices like meditation, deep breathing, and spending time in nature help cultivate a peaceful, contented mind.

2. Sleep routine in summer

To align with summer’s longer daylight hours, go to bed slightly later and wake earlier, while still maintaining a healthy sleep routine. A short nap around noon (11 a.m. to 1 p.m., the Heart Meridian time) helps restore energy and mental clarity. During sleep, the body’s protective qi turns inward, leaving the body surface more vulnerable. Furthermore, hot weather causes the skin pores to open and sweat, this increases the risk of being invaded by external pathogens such as wind, cold, and dampness. It is wise to avoid direct exposure to wind and refrain from sleeping outdoors at night.

3. Exercise in summer

For a healthier summer exercise routine, it's best to avoid the hottest part of the day and opt for the cooler morning or evening hours. During these times, engage in gentle, moderate exercises like walking, Tai Chi, or Qi Gong, rather than intense, strenuous workouts. Intense exercises, such as aerobics, are particularly unsuitable in the morning as they can overload heart and lung function and lead to fatigue for the rest of the day.

Proper aftercare is also crucial. Before entering a cool, air-conditioned room, be sure to wipe off sweat. Opt for warm drinks and a warm bath after your session, as sudden cold exposure can disrupt your body's thermo-regulation and potentially weaken the immune system. From a Traditional Chinese Medicine (TCM) perspective, this improper management of body temperature and sweat can lead to long-term problems like joint pain or sweating disorders.

4. Stay cool in summer

While seeking shade and cool breezes is beneficial, be cautious of artificial cooling. From a TCM perspective, prolonged, direct exposure to air conditioning or fans can block the body's ability to release heat and adapt to temperature changes, leading to problems like headaches, dry throat, coughs, and skin irritation. To stay balanced, keep indoor temperatures around 25°C and add moisture to the air with a glass of water.

5. Dietary adjustment to follow the natural rhythm in summer

According to the Five-Element theory, the heat of summer can cause the heart to over-function, which in turn affects lung function. Simultaneously, summer-heat can disturb the spleen and stomach's transformative and transportation roles. This imbalance often leads to damp-heat accumulation within the body. Common signs of this condition include heavy sweating, thirst, a feeling of heaviness in the limbs, low appetite, and even hot urination. To counteract this, TCM recommends adopting a light and easy-to-digest diet, emphasizing the consumption of fresh vegetables and melons to clear heat and resolve dampness. Eat more beneficial ingredients: 

• Bitter foods help regulate the heart functions, including bitter melon, mustard greens, arugula, tangerine peel, chrysanthemum, green tea, and coffee.

• Sour foods help promote body fluid production and reduce excessive sweating, including tomato, lemon, dark plum, waxberry, passion fruit and hawthorn fruit.

• Foods help resolve dampness including lotus leaf, hyacinth bean, kudzu vine root, coix seed, wax gourd, carp and Chinese yam.

• Hydrating and cooling foods include watermelon, cucumber, bean sprouts, bean curd, celery, amaranth greens, mung bean and tomato.

Spicy, greasy and deep-fried foods increase the workload of spleen and stomach and thus weaken the digestive system. Raw and frozen foods and icy drinks should be moderate too. It is also important to pay attention to food hygiene during hot weather and be cautious to avoid foodborne illnesses.

To prevent dehydration, drink two liters of water daily, this is especially important for those who drink coffee and tea, both of which are diuretic. Fresh juices including lotus root, pear, watermelon, sugarcane and water chestnut promote body fluid production and counteract summer heat!

 

Disease Prevention in Summer

Prevention is better than cure, TCM emphasizes making proactive adjustments in response to seasonal changes, rather than relying on reactive treatments after an illness has developed. 

The hot, humid summer weather creates ideal conditions for damp-heat pathogens to invade the body. This invasion can lead to various heat-related ailments, ranging from general discomfort to heatstroke. Be mindful of warning signs, which include chest tightness, loss of appetite, limb weakness, fatigue, loose stools, mild fever, drowsiness, profuse sweating, and unintended weight loss. Certain groups are more vulnerable to these imbalances, including the elderly, children, those with weak constitutions, sedentary lifestyles, or poor diets especially with frequent intake of cold or greasy foods.

To build resilience before summer begins, TCM physicians often suggest that vulnerable individuals consume specific foods or herbal remedies, which are chosen to tonify the lungs, strengthen the spleen, and replenish qi (vital energy), thereby preparing the body to handle the seasonal challenges ahead and reduce the risk of heat-related ailments. Then, once summer arrives, the focus shifts to management. Many Chinese people drink the cooling teas such as chrysanthemum or five-flower tea to clear heat and stay comfortable in the heat. 

Summer is the time for enjoying more outdoor activities, and so has heat-related problems such as sweating, poor sleep, low appetite, sunburn and fatigue. Hydrating and cooling methods are essential, fruits juices, mung bean soup and traditional herbal drinks are favorable for this. Popular drinks to promote summer health include:  

• Fresh patchouli leaves (10g), eupatorium leaves (10g), powered talcum (30g), roasted barley (30g), and licorice (3g). Decoct to drink daily as a tea. This herbal drink clears damp-heat and detoxify the body.  

• Lophatherum herb, figwort root, chrysanthemum flower, platycodon root, hawthorn fruit, kudzu root, snakegourd root, tangerine peel, and baical skullcap root. Use 0.5–1g of each ingredient, steep in boiling water for 15 minutes, sweeten to taste, then chill and serve. This cooling drink is ideal for those working in high-heat environments. For such individuals, it’s also important to increase intake of salt and trace elements to stay balanced.

• Sour Plum Drink: The main ingredients include smoked plums, hawthorn fruits, dried tangerine peel, osmanthus flowers, licorice root, and rock sugar. This fragrant, slightly sour and sweet drink helps dispel summer heat and aids digestion.

• Mung bean soup: a traditional folk remedy for relieving summer heat. It is known for its ability to quench thirst and cool the body. The soup can be prepared in a variety of ways, offering a range of flavors and nutritional values. The most common combining ingredients include coix seeds, lily bulb, pumpkin and kelp. 

• Reed rhizome drink: reed rhizome can relieve summer heat and promote fluid production, which helps resolve common summer ailments such as thirst, irritability, vomiting, and hot urine. The herb can be cooked alone or combined with other ingredients like pear, sugarcane, and coix seed to make a refreshing summer drink.

• Other fresh seasonal ingredients such as lotus leaf, lotus flower, bamboo shavings, watermelon peel and wax gourd peel are favorable choices to make regular drinks for cooling the body.

 

Treating Winter Diseases in Summer

“Treating Winter Diseases in Summer” is a classic TCM preventive approach that aligns health practices with seasonal rhythms, aiming to stop illness before it develops.

In Chinese culture, the “dog days” mark the hottest part of the year, when yang energy peaks. Lasting 30–40 days, this period is characterized by intense heat, humidity, and stagnant air. According to TCM, it’s an ideal time to boost immunity and prevent chronic conditions that worsen in winter, such as bronchitis, asthma, diarrhea, joint pain or other problems linked to spleen and kidney deficiencies.

The preventive therapies are mostly aimed to boost yang qi, expel internal cold and dampness, and improve circulation. Among those who receive this therapy, chronic bronchitis in elderly people is known to respond particularly well. “Treating winter diseases in summer” can be provided through orally or tropically.

(I) Oral Remedies

The oral remedies are mostly aimed to warm the kidneys and strengthen yang, such as Jin Gui Shen Qi Wan (金匱腎氣丸) and You Gui Wan (右歸丸). Individuals are usually suggested to take at low dose for one month.

(II) Herbal Patch Remedies

Herbal patches are given on three specific days during every summer and will be performed for three consecutive years. They help support the overall immunity while rectifying abnormal overly (allergic) reactions of the body.   

Herbal patch therapy is a form of external treatment that involves applying medicated patches or plasters to specific areas of the body. The patches are made from a blend of herbal extracts, resins, and other natural ingredients to address various health conditions, particularly pain relief, inflammation, and circulation issues. It is a non-invasive and convenient therapy, which causes minimal systemic side effects compared to oral medications and can be used alongside acupuncture or cupping for enhanced overall therapeutic effects. TCM physicians usually recommend to individuals who have:

• Musculoskeletal problems: Back pain, arthritis, sprains, and muscle stiffness.

• Respiratory conditions: Cough, asthma (patches applied to the chest or back).

• Digestive disorders: Abdominal pain or bloating (applied to the abdomen).

• Gynecological problems: Menstrual cramps or cold uterus syndrome.

Prescription for paste: white mustard seed (20g), corydalis rhizome (15g), Manchurian wildginger (12g), gansui root (10g).

Preparation: grind herbs into powder and mix with ginger juice (from 60g fresh ginger) to form a paste; divide the mixture into 6 portions and spread onto oil paper or plastic film (each paste about 3cm in diameter).

Method: the herbal patches are placed on two acupoint groups alternatively:

• Group (1): fei shu (Bl13), xin shu (Bl15), ge shu (Bl17)

• Group (2): fei shu (Bl13), jing bai lao (Ex-Hn15), gao huang (Bl43)

Place on both sides of the selected acupoints and keep for 4 to 6 hours. If the patches still cause a mild itching or warm feeling, then allow for longer application; if they cause a burning or painful feeling, then they should be taken off earlier. 

Precautions: 

• Avoid use on broken skin or open wounds.

• Some may experience skin irritation or allergies to certain herbs.

• Not suitable for individuals with fever and active inflammatory conditions, such as swollen joints with fever).

For those who only have mild weak signs like poor digestion, bloating, fatigue, and brain fog, but without clear signs of deficiency like cold intolerance or chronic diarrhea, some more gentle tonic remedies may be recommended for summer wellness.

 

Main Chinese Medicine References

• Li QiZhong Compiled, Comprehensive Interpretations of TCM Basic Theories, Public House of Shanghai University of Traditional Chinese Medicine, 2006.   

• Zhu WenFeng (editor-in-chief), TCM Diagnosis and Differential Diagnosis, People's Medical Publishing House, 1999.

• Wang WeiHeng et al (editor-in-chief), 500 Questions on TCM External Therapies, Anhui Science & Technology Publishing House, 2004.

• Wang YuChuan (editor-in-chief), Science of Health Maintenance of TCM, Shanghai Science & Technology Publishing House, 1992.

• Ren Quan et al (editor-in-chief), Herbal Bath Therapy, China Building Materials Industry Publishing House, 2005.

• Qin PeiRan (editor-in-chief), Encyclopedia of Unique Therapies in TCM, Wen Hui Press, 1993.

 

Newly Mosla Herb Drink

xin jia xiang ru yin   新加香薷飲

來源:《溫病條辨》

Source: Analysis of Warm Diseases

適應症：暑溫兼濕証，表現發熱、惡寒、無汗、口渴但飲水不多、頭重身痛等症狀。現代臨床拓展應用於胃腸型感冒、病毒性腹瀉等治療。

Indications: summer heat damages accompanied by dampness, that experience with fever, chills, no sweat, thirst but don’t like to drink, heavy sensation in the forehead and body aches. With appropriate combination, modern TCM applies this prescription for intestinal flu, and viral gastroenteritis. 

 

Golden Thread Mosla Drink

huang lian xiang ru yin  黃連香薷飲

來源:《類證活人書》

Source: Classified Formulas to Save Lives

適應症：傷暑，表現發熱、煩渴、舌紅、苔黃膩、脈濡數。

Indications: summer heat damages, that experience fever, irritability, intense thirst, a red tongue with yellow greasy coating, rapid and hesitant pulse.  

Cinnamon & Poria Sweet Dew Drink

gui ling gan lu yin  桂苓甘露飲

來源:《宣明論方》

Source: Declaration and Discussion on Prescriptions 

適應症：中暑受濕，頭痛發熱，煩渴引飲，小便不利。

Indications: summer heat damages accompanied by dampness, presenting with headache, fever, intense thirst with excessive drinking, and difficult urination.

Harmonize Middle & Boost Qi Decoction

tiao zhong yi qi tang  調中益氣湯

來源:《脾胃論》

Source: Treatise on the Spleen and Stomach

適應症：腸胃虛弱，濕阻氣滯，導致脘腹脹滿，不思飲食，身體倦怠，大便泄瀉，肢節煩疼等。

Indications: spleen and stomach weakness with dampness obstruction and qi stagnation, leading to epigastric and abdominal distension and fullness, anorexia, bodily fatigue and lassitude, diarrhea, and vexing pain in the limbs and joints.