What to Eat and What to Avoid During Scorching Summer Days..

Summer is the season of sunshine, beaches, and mangoes—but with rising temperatures, it can also bring dehydration, fatigue, and digestive issues. What you eat during these hot months can make all the difference in how your body feels and functions.

What to Eat in Summer

1. Hydrating Fruits

Watermelon, muskmelon, cucumber, and oranges are rich in water and help keep you cool and hydrated.
Tip: Eat them fresh, not juiced, to retain fiber.

2. Coconut Water

A natural electrolyte-rich drink that helps replenish lost minerals due to sweating.

3. Buttermilk (Chaas) & Lassi

Both aid digestion and help cool the body naturally.

4. Leafy Greens & Light Veggies

Include spinach, bottle gourd (lauki), ash gourd, and zucchini. These are easy to digest and contain water.

5. Mint, Coriander & Lemon

Mint and coriander have cooling effects. Lemon adds Vitamin C and freshness. Try nimbu paani with mint leaves!

6. Curd/Yogurt

Excellent probiotic, cools the stomach and improves digestion.

7. Whole Grains like Barley and Millets

Light on the stomach and less heat-producing than refined flour.

What to Avoid in Summer

1. Spicy & Oily Foods

They can increase body heat and may lead to acidity or discomfort.

2. Caffeinated Drinks (Tea/Coffee)

These are diuretics and can cause dehydration if consumed in excess.

3. Carbonated Beverages & Sugary Sodas

They offer zero nutrition, cause bloating, and dehydrate the body.

4. Excessively Processed & Junk Food

Slows down digestion and often contains preservatives that may affect your gut health.

5. Heavy Meats & High-Protein Diets

Harder to digest in summer and can lead to more internal heat buildup.

Tips

Eat small meals more frequently to avoid burdening your digestive system.
Drink plenty of water—aim for 8–10 glasses a day.
Avoid eating stale or leftover food, especially dairy and meat products, as they spoil quickly in heat.
Use clay pots to store drinking water—it keeps it naturally cool and enhances taste.