The cicadas’ chirps are growing fainter, and the evening breeze is turning cooler. After enduring an unusually long, sweltering “Sanfu” period, we’ve finally reached the countdown to its end. The 2026 Sanfu season, stretching a full 40 days, is drawing to a close: the final phase wraps up on August 23, with the official end of Sanfu on August 24. Yet as the old saying goes, “the end of Sanfu doesn’t mean the start of autumn.” With the lingering heat of the “autumn tiger” still lurking, here’s a post‑Sanfu health‑care guide—please keep it handy.

This year, the “Sanfu” period has been extended to 40 days, with the middle phase lasting a full 20 days—making it the hottest stretch of the entire year.

✅ First Dog Days: July 15–July 24 (10 days)

✅ Mid-Summer Dog Days: July 25 – August 13 (20 days, peak heat period)

✅ Last Dog Days: August 14–August 23 (10 days)

✅ Official end of the dog days: August 24

This year also has two distinctive climatic features that you should definitely keep an eye on:

Late Start of Autumn: On the afternoon of August 7, the solar term “Beginning of Autumn” arrives. As the old farming adage goes, “A late Beginning of Autumn means the heat will kill even the ox.” Following the Beginning of Autumn comes a long stretch of the final phase of the dog days, during which the lingering summer heat remains intense.

End of the “Last Dog Days” coincides with the Beginning of Autumn: On August 23, the solar term “Beginning of Autumn” falls precisely on the final day of the last dog days. Until the end of this period, the lingering summer heat struggles to dissipate, making it all too easy for a sudden spell of intense autumn heat—known as “autumn tiger”—to set in.

Simply put: August 24 marks only the end of the dog days; it will be another half month or so before we see truly crisp, autumnal weather and a full drop in temperatures.

During the dog days of summer, we’ve been focused on staying cool and beating the heat. But once the dog days are over, our approach to health and wellness needs to shift entirely—otherwise, many people inadvertently end up harming their bodies.

1. Avoid blasting the air conditioner and overindulging in cold drinks.

The dog days of summer deplete a great deal of yang energy, and after the period ends, the spleen and stomach tend to be weak. Prolonged exposure to cold air-conditioned rooms, consuming icy milk tea, chilled watermelon, or cold late-night snacks can easily lead to abdominal pain and diarrhea, shoulder and neck stiffness, and cold hands and feet. Recommendations: Set your air conditioner to no lower than 26°C, leave a small gap in the window when sleeping at night, and limit intake of cold and cooling foods.

2. Avoid building up excessive winter weight too early and overindulging in rich, meaty foods for nourishment.

In summer, dampness tends to accumulate in the body. Suddenly consuming lamb, hot pot, or rich, oily, meat-heavy dishes can overburden the spleen and stomach, leading to symptoms such as internal heat, indigestion, dry mouth, and a bitter taste. Recommendation: cleanse first, then tonify—during early autumn, prioritize light, damp‑clearing foods and gradually introduce nourishing, tonifying options.

3. Ignoring diurnal temperature variations can lead to a high incidence of colds caused by exposure to cold.

The most noticeable change after the end of “fu” is this: days remain sweltering, while cool autumn breezes blow in the mornings and evenings, widening the temperature gap between day and night. If you head out without an extra layer in the early morning or late evening, your respiratory system can easily be exposed to wind-cold, leading to a spike in seasonal colds. Our advice: carry a lightweight jacket and, in the mornings and evenings, keep your neck, lower back, and ankles well covered.

4. Still staying up late and overexerting oneself, depleting the body’s fluids.

As summer gives way to autumn, “autumn dryness” sets in. Staying up late can exacerbate yin deficiency and internal heat, leading to dry skin, a sore throat, constipation, irritability, and insomnia. Follow the principle of “go to bed early and rise early”: aim to fall asleep before 11 p.m. to conserve the yang energy that has been depleted over the summer.

1. Strengthens the spleen and dispels dampness, featuring gentle, mild ingredients.

Cook a porridge with Chinese yam, lotus seeds, Poria, millet, and pumpkin to dispel the dampness accumulated during the dog days of summer and restore a weakened spleen and stomach—suitable for both young and old.

2. Nourish yin and moisten dryness to counter autumn dryness.

Lily, white fungus, snow pear, and white radish—whether simmered in soup or steamed—can help relieve dryness of the mouth and nose, flaky skin, and uncomfortable dry cough.

3. Reduce pungency and increase sourness to astringe lung qi.

Eat less of pungent, dispersing foods such as chili peppers, ginger, and Sichuan peppercorns, and enjoy moderate amounts of sour fruits and vegetables like grapes, apples, and hawthorn to align with the autumnal principle of nourishing the lungs.

After forty days of sweltering heat, the season will finally draw to a close. As we bid farewell to the muggy, humid days of Sanfu, we gradually step into autumn, when gentle breezes begin to blow. With summer giving way to fall, may you all: avoid excessive coolness, prioritize rest and recuperation, maintain regular meals and balanced routines, steer clear of the “autumn tiger” weather, safely navigate the early days of autumn, and enjoy a season filled with health and smooth sailing.

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