The cicadas’ song suddenly grows dense and insistent, while the sweltering heat spreads through the streets. Following the ancient tradition of “counting the ‘fu’ days from the third ‘geng’ after the Summer Solstice,” today in 2026 marks the official start of the first phase of the “fu” period.
The first period of the “Sanfu” begins on July 15 and lasts ten days, followed by a twenty-day middle period. Together, the three periods of Sanfu span forty days, marking the longest and most intense stretch of hot, humid summer weather in the year.

In ancient times, “fu” was interpreted as meaning concealment or dormancy. As the earth and sky grow increasingly hot, with moist air lingering close to the surface, people are advised to conserve their mental energy, nurture their vital qi in quiet repose, and steer clear of the peak of the sweltering heat. The first “fu” marks the beginning of the three‑day period of extreme summer heat; at this time, yang energy rises to the body’s surface while the spleen and stomach remain relatively weak. Accordingly, health preservation emphasizes first clearing internal heat rather than rushing into tonifying remedies.
I. Dietary Customs During the First Dog Days: Clearing Summer Heat and Protecting the Spleen and Stomach
 
It is a longstanding folk tradition to enjoy cooling seasonal vegetables during the first dog days of summer, eschewing rich, oily dishes and embracing the season’s bounty to clear heat and dispel dampness.
1. In your daily diet, eat more seasonal fruits and vegetables: winter melon, bitter gourd, loofah, and lotus seeds—boiled or stir-fried lightly is best. Keep mung bean soup and lotus leaf tea on hand, and drink a small amount upon waking to dispel accumulated superficial heat.
2. Remember the old saying about eating ginger in summer: avoid gulping down ice water or iced milk tea. In the morning, start with a cup of mild ginger‑jujube tea to dispel coldness from the spleen and stomach, preventing “external heat with internal cold,” which can make you prone to chills and diarrhea once autumn arrives.
3. Stick to eating until you’re about 70% full at each meal. In hot, humid weather, digestive function weakens, and overeating is most likely to generate damp‑heat, leading to drowsiness and fatigue.
II. Small Daily Habits for a Peaceful First Dog Days Period
 
1. Cool down appropriately and beware of air-conditioning illness.
During the dog days of summer, your pores are wide open; stepping into a cold room right after sweating profusely can allow cold air to easily penetrate your body. It’s advisable to keep the indoor temperature no lower than 26°C, avoid having air vents blow directly on your shoulders, neck, or lower abdomen, and get up every hour to briefly open a window for ventilation.
2. Time your sun exposure wisely, harnessing the yang energy of heaven and earth.
Between 8 and 9 a.m., the sunlight is gentle; you can sit with your back against a wall to bask for about ten minutes, helping to unblock the flow of qi and blood and dispel superficial dampness. Avoid the intense midday sun and refrain from prolonged exposure to prevent excessive depletion of body fluids.
3. Hydration should be gradual and progressive.
Don’t wait until you’re thirsty to gulp down water. Carry a bottle of lukewarm water with you and sip it slowly, in small amounts. If you’re sweating heavily, you can add a few red beans or a pinch of salt to your drink to replenish the nutrients lost through perspiration. During the dog days of summer, excessive sweating depletes heart‑qi; cultivating inner calm and minimizing physical activity is the best way to nurture your heart.
III. A rural saying: If you take good care of yourself during the dog days, you’ll have fewer worries in autumn and winter.
The first phase of the dog days emphasizes “dispelling heat,” helping to release the excess yang energy accumulated throughout spring; the middle phase focuses on “draining dampness”; and the final phase gradually nourishes yin with gentle warming. The sequence must not be reversed—starting off by consuming large amounts of meat for tonification will only lead to internal heat and irritability, resulting in more harm than good.
Summer days stretch long—no need to rush or chase after busyness. In your leisure, brew a pot of delicate tea, let a cool breeze sweep through the room, and savor a few refreshing side dishes, holding fast to inner peace even amid the heat.
Spend these ten days of the first dog days well, and face the rest of the sweltering summer with composure.

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