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Eating light, hydrating foods and avoiding heavy, dehydrating options is key to staying cool and energized during summer.
Made up of 99% water, aloe vera is a hydration hero. It also supports digestion—perfect for combating summer sluggishness.
Summer’s here, and with it comes endless cravings for cooler climes, icy drinks, and a desperate need for hydration. As the mercury rises, your body naturally kicks into high gear to maintain its internal cool—leading to excessive sweating, low energy, reduced appetite, and disturbed sleep.
Want to sail through summer feeling fresh and energized? Here’s your ultimate guide to what to eat (and what to avoid) when the heat is on by Madhura Paroolkar Behki, Head Nutritionist and Dietitian, cult Transform.
Foods to Eat
1. Seasonal Fruits
Load up on water-rich, electrolyte-packed fruits like watermelon, muskmelons, grapes, mangoes, and tender coconut. These not only keep you hydrated but also support gut health and energy levels.
2. Cooling Vegetables
Think light and hydrating! Cucumber, bottle gourd, lettuce, zucchini, and pumpkin are easy on the stomach and help maintain internal cooling.
3. Probiotics
A happy gut equals a happy summer. Add curd, buttermilk, lassi, and homemade pickles to your daily meals to soothe digestion and stay refreshed.
4. Aloe Vera
Made up of 99% water, aloe vera is a hydration hero. It also supports digestion—perfect for combating summer sluggishness.
5. Citrus Fruits
Boost your Vitamin C intake with oranges, berries, lemons, and sweet limes. These antioxidant-rich fruits help repair sun-exposed skin and maintain collagen levels.
Foods to Avoid
1. Fried Foods
Deep-fried, oily, and overly spicy dishes can spike your internal temperature and upset your gut. Better to swap them out for lighter cooking methods.
2. Alcohol and Caffeine
Both act as diuretics, increasing dehydration. Moderation is key if you want to stay energized and hydrated.
3. Sugary Foods
Packaged juices, sodas, and sugary treats are nutrient-poor and dehydrating. Plus, they can cause post-sugar energy crashes—not fun on a hot day!
4. Red Meat
Red meats are heavy and slow to digest, generating extra body heat. Instead, opt for lean proteins like fish, tofu, or eggs.
Smart Summer Swaps
| Instead of… | Try this… |
|---|---|
| Sodas | Nimbu pani or coconut water |
| Fried foods | Grilled, baked, or steamed foods |
| Hot chai/coffee | Herbed iced tea or kokum juice |
| Masalas | Flaxseed chutney or date-imli sauce |
| Red meat | Tofu, egg, or fish |
Extra Summer Tips
Eat smaller, more frequent meals to ease digestion and avoid feeling weighed down.
Refrigerate leftovers quickly to prevent spoilage in the heat.
Moderate your salt intake as excess salt can worsen dehydration.
Remember: The goal of a summer-friendly diet is simple—stay light, stay hydrated, and stay energized. A few mindful tweaks to your plate can make a world of difference when temperatures soar!
