Your survival kit of the 40-day stretch of peak summer heat

July 15 marks the official start of Sanfu – the hottest period of the Chinese lunar calendar, spanning 40 days in three phases:

First Fu (Jul 15–24), Middle Fu (Jul 25–Aug 13), and Last Fu (Aug 14–23).

The character fu (伏) literally means “hide” or “lie down” – it describes how yang energy (the body’s active, warming force) peaks while yin (cooling, resting force) retreats underground. In Hangzhou, this translates to thick, sticky humidity. Here’s how to thrive, not just survive.

Daily Habits

During the dog days, the sweltering and humid weather often leaves people feeling groggy and listless. A few simple adjustments to your daily routine can bring significant relief.

Sun-bathing your back

Between 7–9 am, sit with your back to the sun for 15–20 min – on a balcony, by a window, or in a park. Wear light clothing and stop when you feel a gentle warmth (not burning).

This comes from the TCM belief that the back is the "channel of yang". Mild sun exposure in summer helps store a bit of yang energy for the colder months ahead. Mornings in Hangzhou heat up quickly, so avoid the midday blaze. A thin layer of clothing is enough – just remember to hydrate before and after.

Air conditioning temperature

A large indoor-outdoor temperature difference can actually increase your risk of heatstroke. 26°C is the sweet spot for both comfort and health.Before bed, switch to sleep mode and make sure the cold air doesn't blow directly on your neck – that's a common culprit behind stiff necks and stuffy noses. When it's cooler in the early morning or late evening, open your windows for 5 minutes to flush out the stale indoor air.

Food & Drinks

According to TCM, Sanfu is a time when dampness and heat intertwine. Diet should focus on light, dampness-relieving foods, and avoid overindulgence in iced treats. Cold drinks straight from the fridge can actually burden your spleen and stomach in this weather. 

These two classic summer soups are easy to make at home – give them a try!

Classic Mung Bean Soup (clears heat and dampness)

100g mung beans, 1L water, rock sugar to taste (optional: lily bulbs, lotus seeds)绿豆 100g，水 1000ml，冰糖适量（可加百合、莲子）Rinse the beans (soaking for 30 minutes saves cooking time). Put everything in a pot with cold water, bring to a boil, then simmer for 30–40 minutes until the beans split open. Add rock sugar in the last few minutes.

Tip: Turn off the heat and let it sit covered for 10 minutes – the texture becomes creamier.

Sour Plum Drink (quenches thirst and stimulates saliva)

30g smoked plum, 20g hawthorn, 10g tangerine peel, 5g licorice, rock sugar to taste, 2L water (pre-mixed sachets are available at supermarkets)Rinse the dried ingredients and soak for 30 minutes. Bring to a boil with water, then simmer over low heat for 40 minutes to 1 hour, until the liquid turns amber. Add rock sugar, strain out the solids, and let cool.

It tastes even better chilled, but we recommend drinking it at room temperature to protect your stomach.

TCM Wisdom

Sanfu is considered the best time in TCM for "winter diseases, summer treatment" – literally, addressing cold-season ailments during the warmest part of the year. This period is when your body's yang is at its peak, making it ideal for regulating conditions that tend to flare up when cold yin dominates in winter. Whether you visit a professional clinic or try simple self-care routines, these two approaches can bring you comfort both now and in the coming winter.

Sanfu Patch – Small herbal plasters with warming properties are applied to specific points on your back and chest. One application per Fu phase, each left on for a few hours.

Many TCM hospitals and time-honored clinics in Hangzhou offer this service, such as Zhejiang Provincial TCM Hospital and Fanghuichun Clinic. You can also buy DIY kits online, but for first-timers, it’s best to have a practitioner pinpoint the correct spots.

Zusanli (ST36) – Located about four finger-widths below your kneecap, and one finger-width outward from the shinbone.Press and circle with your thumb for 1–2 minutes on each leg until you feel a mild soreness. Doing this between meals or during work breaks can improve digestion and boost your energy.
Source: Hangzhoufeel