Eat smart this Summer: Foods that fight heat and dehydration

The cool weather of December and January is behind us, and the days are hotting up. While gearing up for the rise in mercury levels this summer, let us focus on the right foods that will keep us hydrated and healthy.

As the heat wave sets in, we often reach for aerated drinks, ice cubes, or the air conditioner for instant relief. However, this quick fix can backfire, and have quite the opposite effect. Anything colder than your body temperature cools you only briefly — within about 20 minutes, the effect can actually reverse.

Drinking very cold liquids can cause blood vessels to constrict, reducing heat loss from the body — counterproductive when you're trying to cool down.

So instead, stock your refrigerator and kitchen with the right foods that will truly help you keep cool.

COOL OPTIONS

Drinking coconut water, sugarcane juice, and consuming curd are highly recommended during the summer months. Intestinal infections such as cholera, typhoid, and amoebiasis tend to become more common in warm weather.

Curd helps increase beneficial bacteria in the intestines, supporting digestion and boosting immunity. Kombucha also acts as an excellent probiotic, promoting a healthy gut.

Coconut water is rich in electrolytes and minerals that help restore hydration levels. Due to excessive sweating in summer, the body loses water and essential minerals, often leading to fatigue and sluggishness.

Sugarcane juice is especially beneficial for those who exercise or work out during the summer. Its natural sugars help cool the body and provide an instant energy boost.

I cannot forget to recommend my favourite summer drink, cashew neero. It is rich in minerals such as copper, calcium, potassium, sodium, iron, and zinc, and also acts as a probiotic.

Water-rich fruits like watermelon and muskmelon are also excellent choices. Vegetables such as cucumber and lettuce add to the list of naturally hydrating foods. These help prevent urine from becoming too acidic during the summer. Buttermilk and lemon juice are other drinks that help cool the body.

WHAT TO EAT

Light, easily digestible water-based vegetables are recommended during summer. Heavy, oil-based foods are not water-rich, and when the body is already losing significant amounts of water, digesting such foods can further deplete hydration levels. This can lead to fatigue, poor concentration, light-headedness, and a slowed metabolism.

Include vegetables like doodhi and pumpkin in your diet, as they are rich in fibre and easy to digest. Other water-rich vegetables such as spinach, tomatoes, cucumbers, and mushrooms can also be added to your meals.

Sabja seeds (tukmaria) offer relief from the scorching summer heat and can be added to a variety of drinks like lemonade, coconut water, or yoghurt.

Cumin seeds (jeera) and fennel seeds (badishep) also help keep the body hydrated and prevent bloating.

Although adequate protein is essential for a healthy diet, a high-protein diet is not recommended during summer as it increases water absorption and can lead to dehydration.

And last, but not least, drink at least 2 litres of water daily.

Stay safe, cool, and hydrated this summer!

The writer is a Clinical Dietitian and Obesity Consultant with 15+ years of experience, currently based in Panjim and associated with Loop Health, Pune