Feeling the Heat? Here's How to Eat Smart and Stay Cool This Summer!

Summer brings bright sunshine, longer days, and rising temperatures, often accompanied by heatwaves and excessive sweating. The intense heat can take a toll on the body, leading to dehydration, fatigue, and digestive discomfort. Hence, it becomes essential to adjust our routine, diet, and lifestyle to align with the changing weather. Nutrition plays a crucial role in keeping the body energised, refreshed, and hydrated throughout the season.

According to Shruti K Bhardwaj, Chief Clinical Nutritionist at Zydus Hospitals, Thaltej, Ahmedabad, the most critical aspect of a summer diet is hydration. Excessive exposure to heat can cause an electrolyte imbalance, as essential minerals like sodium, potassium, and magnesium are lost through sweat. This imbalance can lead to dehydration, irritability, and muscle cramps. She advises that while drinking water is the simplest way to stay hydrated, it may not provide all essential electrolytes.

Natural coolers such as coconut water, lemon water, and buttermilk are excellent sources of electrolytes that help replenish lost fluids and prevent heat-related exhaustion. Additionally, herbal infusions like fennel and mint tea can aid digestion while offering a cooling effect. Conversely, diuretics such as excessive caffeine-containing drinks like coffee, tea, and aerated or artificially sweetened energy drinks should be avoided, as they further deplete hydration levels and disrupt digestion.

Alongside staying hydrated, Bhardwaj stresses the importance of maintaining a light and healthy diet. The body’s ability to digest heavy, spicy, and greasy food decreases in hot weather, often leading to bloating, acidity, and discomfort. She recommends consuming light and easily digestible meals.

The summer season offers an abundance of fresh, juicy fruits and vegetables such as cucumber, watermelon, papaya, and mango, which are rich in water content and essential nutrients, helping to maintain energy levels without burdening the digestive system. Similarly, leafy greens like lettuce and spinach can be included in salads, providing fibre and essential vitamins without generating excessive heat. Yoghurt, a probiotic-rich food, is also an excellent source of vitamins that support gut health and keep the stomach cool.

Snacking wisely during summer is equally important. Bhardwaj suggests avoiding processed and packaged foods high in salt and preservatives and instead opting for natural, whole food alternatives. A bowl of fresh fruit salad, yoghurt pudding with soaked almonds and walnuts, or chia seeds can be both refreshing and nutritious. For those with a sweet tooth, homemade popsicles made by blending and freezing seasonal fruits can be a delicious and healthy alternative.

Beyond hydration and diet, certain spices and herbs can naturally regulate body temperature and aid digestion. Bhardwaj says that cooling herbs like mint and coriander, commonly available in Indian households, can be added to beverages, salads, chutneys, and dressings for a refreshing effect. Fennel seeds soaked overnight and consumed on an empty stomach in the morning can also improve digestion and reduce body heat. Additionally, spices like cardamom and cumin, when consumed in moderation, help reduce bloating and acidity, allowing the body to function optimally in high temperatures.

Adjusting meal patterns during summer is another crucial aspect. Bhardwaj advises eating smaller, more frequent meals rather than large, heavy portions. Consuming heavy food in one sitting generates more body heat, leading to fatigue and discomfort. In contrast, small and frequent meals throughout the day promote better digestion and sustained energy levels. Choosing whole foods rich in protein, fibre, and natural sugars ensures that the body remains nourished even during the peak summer months.

To maintain optimal health, it is best to limit or avoid packaged foods, reduce excessive caffeine and alcohol consumption, and replace heavy, heat-inducing foods with lighter alternatives. Bhardwaj says that the ultimate goal of a good summer diet is to keep the body cool and energy levels high.

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