Diet Tips For Summer: Intense heatwave has gripped Northern India, following which the IMD has issued red, orange and yellow alerts across various states. Delhiites are especially grappling with relentless heat, as temperatures continue to soar with each passing day. The national capital recorded its highest maximum temperature of the season on Tuesday at 43.8°C.
In fact, the IMD has warned that heatwave conditions are expected to continue over Northwest India for the next four to five days. Needless to say, these weather conditions are not good for your physical or mental well being. So how to fight this intense battle beyond staying indoors and hydrating? Well, following a good diet plan is a good and strong start, and we are here to help you with the same.
Want to stay cool? Here’s what you should eat
1. Hydrating Fruits and Vegetables
According to a study published in the journal Nutrients (2020), fruits and vegetables with high water content can aid in thermoregulation by improving hydration and reducing core body heat. Top choices include:
- Watermelon (92 per cent water): Rich in citrulline, which boosts circulation and helps reduce internal temperature.
- Cucumber (96 per cent water): Acts as a natural coolant; studies show its skin contains antioxidant compounds that soothe inflammation.
- Lauki (bottle gourd) and tori (ridge gourd): Widely recommended by Ayurveda for their cooling and hydrating effects during summer.
2. Curd, Buttermilk and Probiotics
A clinical trial in the Journal of Dairy Science (2018) found that fermented milk products like curd and buttermilk can reduce body heat and improve gut health, especially in hot weather. Buttermilk is also an age-old Indian remedy to prevent heatstroke.
Fermented foods like curd provide beneficial bacteria and electrolytes that help the body stay cool from the inside.
3. Coconut water and citrus fruits
Research in Frontiers in Physiology (2022) explains that coconut water contains natural electrolytes—potassium, sodium, and magnesium—which are essential to prevent dehydration-induced hyperthermia.
Similarly, lemons, oranges, and mosambi (sweet lime) are hydrating and rich in vitamin C, which also supports adrenal function during heatwave.
4. Mint, coriander and other cooling herbs
Mint contains menthol, which activates cold-sensitive receptors in the skin and can trick the brain into feeling cool, according to a study published in Phytotherapy Research (2021). Coriander and fennel seeds, when soaked overnight and consumed with water, also help in lowering body temperature.
5. What to avoid and what to add instead
A 2019 review in Temperature: Multidisciplinary Biomedical Journal notes that digestion of protein-heavy or fatty foods increases thermogenesis, raising body heat. Avoid oily snacks, red meat, and processed foods—they add unnecessary digestive load. Sugary sodas and alcohol also dehydrate the body and should be avoided.
Meanwhile, chilled lemon water and bael sherbet are excellent traditional drinks to prevent heatstroke. For meals, keep it light with cold salads, mint chutney, boiled gourds, and soups that don’t strain digestion.
Other tips to keep yourself cool during a heatwave
While food plays a major role in regulating body temperature, certain lifestyle habits can help you stay safe from heatwave:
- Start by staying indoors during peak heat hours, typically between 12 pm and 4 pm. If you have no other option and have to step out then wear loose, breathable cotton clothes, a wide-brimmed hat, and UV-protective sunglasses. Always carry a bottle of water to stay hydrated on the go.
- Use fans and coolers effectively by keeping curtains drawn to block direct sunlight. Soaking your feet in cold water or placing a damp towel on your neck can provide immediate relief. Take frequent cool showers, especially after coming indoors.
- If power cuts are an issue, consider creating cross-ventilation at home by opening windows in shaded areas. Wet curtains and air blown over ice can also work as makeshift coolers.
- Avoid strenuous physical activity during the day. Schedule walks or workouts early in the morning or post-sunset when temperatures dip. Most importantly, check on the elderly, children, and pets—who are at greater risk of heatstroke.
When temperatures soar past 44°C and the heat feels close to 50°C, your body fights to stay cool—and your diet can either help or hurt. Hence, by combining a smart diet with these cooling habits, you can significantly lower your risk of heat exhaustion during the ongoing heatwave.
