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While it is necessary to stay hydrated in summers, one must also pay close attention to what they are eating. Eating right can help in staying energised and refreshed.
Water-rich foods like watermelon, cucumber, and oranges can help in staying hydrated.
As temperatures rise, your body works overtime to stay cool, and what you eat can make all the difference. Heavy, greasy meals can leave you feeling sluggish, while the right foods can help you stay energised, hydrated, and refreshed. What you consume when it’s hot outside is just as important as drinking water.
From juicy fruits to cooling herbs, celebrity dietcian and wellness coach Dr Simrat Kathuria breaks down how to eat smart when the mercury climbs, so you can beat the heat from the inside out.
Why Does Appetite Dip in Summer?
Dr Kathuria says, “When the weather is hot, our body automatically endeavours to keep itself at a constant internal temperature. It diverts blood flow towards the skin to encourage cooling by sweat, and digestion is neglected. This is why big meals seem a little slower in warm weather, and our hunger naturally subsides. It’s the body giving a message: Go easy!”
The Science of Water-Rich Foods
Watermelon, cucumber, muskmelon, zucchini, oranges, and tomatoes are the gifts of nature for the summer season. Filled with water (partly 90–95% filled), they supply ongoing hydration, help to replace lost electrolytes, and help with digestion. These vegetables and fruits also contain necessary micronutrients like potassium, magnesium, and vitamin C – all of which are crucial in fighting heat stress and in maintaining cell health.
Light Meals over Heavy Feasts
Rather than three heavy meals, Dr Kathuria suggests having smaller and more frequent meals. Light meals can be easily digested and avoid the post-meal tiredness caused by consuming calorie-rich or oily food.
Consider meals such as:
- A bowl of curd rice with grated cucumber,
- Khichdi with lauki or bottle gourd,
- Grilled paneer salad with watermelon cubes,
- Mint and coriander chutney sandwiches, or
- A bowl of seasonal fruits with soaked chia seeds
These are hydrating, cooling, and nutritious, just what your body requires when the mercury ascends.
Watch Out for Cooking Techniques
Make the transition from deep-frying to steaming, grilling, or sautéing. Dr Kathuria says, “Rich gravies, creamy sauces, and masalas can overload your digestive system. Opt for coconut-based curries, buttermilk marinades, and lemon-tamarind infusions for flavour sans heaviness.”
Probiotics to the Rescue
Heat and moisture can disturb gut flora. Dr Kathuria suggests incorporating natural probiotics like curd, lassi, buttermilk, or fermented foods like kanji to improve gut health. These probiotics can enhance nutrient absorption and help you not feel bloated.
What Not to Eat?
Dr Kathuria advises, “Too much caffeine, fried foods, processed sugar, and alcohol, all these are drying and can enhance heat storage in the body. The odd iced coffee is okay, but too much of it can interfere with sleep and aggravate summer fatigue.”
Quick Tips for Intelligent Eating during Summers
- Begin your day with soaked almonds and lemon water.
- White rice can be substituted with millets like bajra or jowar for a better cooling effect.
- Reheated leftovers should be avoided; they drain nutrients and can induce indigestion.
- Avoid missing meals, but have small and balanced portions.
- Infuse water with a splash of cool water and antioxidants using mint, tulsi, or slices of lemon.
Eating light and hydrating meals isn’t just about staying cool, it’s about keeping your metabolism, digestion, and immunity in sync with seasonal demands.
- Location :
Delhi, India, India
- First Published: