Summer diets and hydration

Summer is here. The heat is rising, the sun is shining bright, and we are all sweating more. This means that our bodies need more water and the right foods to stay calm. Let’s discuss what you should eat and drink in summer to stay healthy and hydrated.
 

Why hydration important for the summers?

Your body is made of 60% water. In summer, you lose more water through sweat. If you don’t drink enough, you get dehydrated. Dehydration can cause headaches on top of your head, dizziness, tiredness, and even heatstroke.

Drinking water is the best way to stay hydrated. But food also helps. Some fruits and vegetables have high water content. They give you both water and essential nutrients. Staying hydrated also helps digestion, keeps skin fresh, and prevents overheating. It also helps maintain blood pressure and energy levels. Dehydration can also lead to constipation, dry skin, and poor concentration. In extreme cases, it can even cause kidney damage and severe fatigue.
 

Best drinks for summer

1. Water is the best drink. Sip throughout the day. Don’t wait until you feel thirsty. Drink at least 8-10 glasses daily. If you are outdoors, drink even more.
2. Coconut water - natural and refreshing. Rich in electrolytes. Great after sweating. Good for energy and skin health. Also helps in preventing kidney stones.
3. Buttermilk (chaas) cools the body and aids digestion. Add cumin (jeera) for more benefits. Drink it fresh. It also helps reduce acidity.
4. Lemon water (nimbu pani) is rich in vitamin C and keeps you fresh and hydrated. Add honey instead of sugar. Honey helps with digestion and boosts immunity.
5. Sugarcane juice is full of energy and a natural coolant. But drink it fresh, not stored. It improves digestion and prevents fatigue. It is also suitable for liver health.
6. Jaljeera, made with cumin, mint, and tamarind, aids digestion, prevents dehydration, is suitable for acidity, and helps control blood pressure.
7. Herbal teas—Iced green or hibiscus tea can be calm and refreshing. Avoid too much caffeine. They also improve metabolism.
8. Fruit-infused water: Add cucumber, lemon, and mint slices to water. This keeps you fresh and enhances digestion.
9. Barley water is a traditional summer drink. It helps reduce body heat and removes toxins, which is good for urinary health.
10. Sattu drink is made with roasted gram flour. It is cooling and high in protein, prevents sunstroke, and provides energy.
11. Bael juice - made from the bael fruit. Cools the stomach and prevents digestive issues.
     

Avoid aerated drinks and packaged juices. They have too much sugar and can cause more dehydration. Instead, go for natural, homemade beverages. Avoid alcohol and too much caffeine, as they lead to dehydration. Excessive intake of artificially sweetened drinks can also increase body heat.
 

The best foods to eat in summer 

1.  Water-rich fruits—watermelon, muskmelon, oranges, cucumbers, and papaya—because they keep you cool.

2. Curd (dahi) cools the body and is suitable for digestion. Make raita or lassi. It keeps the gut healthy.

3. Green leafy vegetables are rich in vitamins. However, eat them in moderation to avoid bloating. I prefer lightly cooked versions. They also help detoxify the body.

4. Coconut—Fresh coconut or coconut milk is excellent for hydration. It also improves digestion and skin health and is suitable for brain function.

5. Light dal and khichdi are easy to digest. They give energy without making you feel heavy and prevent bloating and acidity.

6. Salads—include cucumbers, tomatoes, and lettuce. They keep your body fresh. Add curd dressing for extra cooling. They are packed with fiber.

7. Soaked nuts and seeds—almonds, chia seeds, flaxseeds—are good for energy and skin health. Soak almonds overnight for better digestion.

8. Sprouts are high in protein and easy to digest. They are suitable for breakfast or snacks and keep you full for longer.

9. Ridge, bottle gourd, and snake gourd have high water content. They keep the body calm and aid digestion.

10. Mangoes - yes, mangoes! But eat in moderation. Raw mangoes are better as they prevent heatstroke.

11. Onions - help prevent heatstroke. Add raw onions to salads or raita.

12. Pomegranate - packed with antioxidants. Keeps blood circulation regular and prevents fatigue.
 

Avoid fried and spicy foods, as they increase body heat. Opt for cooling and natural foods. Also, avoid too many pickles and fermented foods, as they may cause acidity. Junk and processed foods should be avoided, as they make digestion sluggish in summer.
 

Best Summer eating habits

1. Eat small meals. Heavy meals make you feel tired. Have light and frequent meals.
2. Drink water between meals, not with meals. Helps digestion.
3. Avoid excessive tea and coffee. They can dehydrate you. Limit caffeine intake.
4. Prefer homemade food over outside food. Prevents stomach infections. Food gets spoiled quickly in summer.
5. Eat seasonal fruits and vegetables. Nature provides what we need. Local foods suit our bodies better.
6. Chew food properly. It helps digestion and prevents bloating.
7. Eat cooling spices like fennel (saunf), fenugreek and coriander. They help in keeping the body cool.
8. Add mint and curry leaves to your food. They help in digestion and have a cooling effect.
    

Signs of dehydration 

look out for these signs:

• dry mouth
• dark yellow urine
• dizziness
• headache
• tiredness
• dry skin
• muscle cramps
• rapid heartbeat
• confusion

If you feel any of these, drink water immediately. If it continues, see a doctor. Dehydration can be severe if ignored. Prolonged dehydration can also lead to kidney problems and heatstroke. Elderly people and young children are at higher risk of dehydration.

Extra hydration summer tips:

•  Wear light cotton clothes. They absorb sweat and keep you cool.
• Stay indoors during peak afternoon heat.
• Carry a water bottle everywhere.
• Avoid alcohol. It dehydrates the body.
• Take cool showers to refresh yourself.
• Sleep in a well-ventilated room. Heat can disturb sleep.
• Use cooling oils like sandalwood or aloe vera to keep skin calm.
• Apply sunscreen before stepping out. Prevents sunburn.
• Use an umbrella or hat to protect yourself from direct sun.
• Avoid direct exposure to the sun for too long.
• Stay in shaded areas as much as possible.
• Keep a wet cloth on your forehead if you feel too hot.

Natural Summer drinks for summer heat

• Raw mango juice (aam panna) prevents heatstroke and is suitable for digestion. It is made with raw mango, sugar, and cumin.
• Mint juice - cooling and refreshing. Blend mint with lemon and water.
• Sattu drink is made with roasted gram flour, which is cooling and protein-rich.
• Gulkand (rose jam) is a natural coolant. Improves digestion and prevents acidity.
• Aloe vera juice - keeps body cool and hydrated. Good for skin and digestion.
• Fennel seed water (saunf ka pani) keeps the body cool. Soak the fennel overnight and drink the water in the morning.
• Coriander water helps detoxify and cool the body.

Conclusion

Summer can be harsh, but the proper diet and hydration can help. Drink enough water, eat water-rich foods, and avoid heavy, oily meals. Take care of your body, avoid excessive sun exposure, and listen to what your body needs. Staying cool, hydrated, and healthy will help you enjoy the season without trouble!

FAQs

1. What food has 90% water?

Broccoli is 90% water. If you enjoy broccoli, you'll be pleased to learn that these florets comprise almost 90% water. Broccoli also provides many essential nutrients, such as vitamin K, A, iron, calcium, and folic acid.

2. How do you keep your body hydrated in the summer?

To stay hydrated in the summer, prioritize drinking plenty of water throughout the day, eating water-rich fruits and vegetables, and considering electrolyte-rich beverages like coconut water or buttermilk.