Summer diet

Summer diet

1. Water is the best option to quench thirst.

It is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels.

2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.

All these drinks contain preservatives, colours and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine.

Many soft drinks contain diluted phosphoric acid, which damages the inner linning of the digestive tract and, therefore, affects its functions.

An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood.

This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis and bone spur.

Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion.

3. Do not drink very chilled liquids.

They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

4. Limit all strenuous activity.

5. Eat light, nutritious and non-fatty meals.

6. Reduce intake of heaty vegetables and fruits, like spinach, radish, hot peppers, onions, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water).

7. Minimise the intake of dried fruits. Increase the intake of fresh fruit.

8. Use sabza (tulsi seeds) in your drinks — this has very cooling effect on the body.

9. Include lots of fruits and vegetables in the form of salads and fresh juices, preferably without sugar, in your diet.

10. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat.

11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.

12. Minimise the intake of hot, spicy foods and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!

13. Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect.

14. Maintain good hygiene levels.

Since the sultry heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature’s provision of healthful food choices we can experience the bloom of our health and vitality.

Tips to Have Healthy and Nourishing Diet in Summers

Here is some health and diet tips for staying healthy and fit in summers.

Eat 5 – 6 Meals

If you eat more times a day, you will end eating less than if you take less times as this result in huge portions at a time.

Consume Fruits

Increase the intake of fresh fruits. Try to start your day with fruits and if possible take only fruits in breakfast. Take watermelon, pears, apples, plums and pineapple.

Prefer Light Lunch

Have a light lunch. Prepare mixed fruits with little olive oils and mix some spices. With some variations you can cook the same food many times a day. 

Refreshing Subsequent Meal

The next meal can be a slice of cheese or yogurt or you can have buttermilk or salad with a few drops of lemon juice. You can also have coconut water or lemon juice.


Have very light meal in the evening too. In the evening take whatever you like but bake that in the oven with slight olive oil, garlic, tomatoes and pepper. Make sure that you eat at least two hours before going to bed.

Follow Diet Rules

You can keep fruits separated with vegetables or other food items. Also, try to drink water sometime after taking your meal. Drinking between meals should be completely avoided. Lastly, do not get stick to any hard and fast rule. Make changes according to your lifestyle and eating style.

Increase Water

Increase your water intake. Drink as much water as possible as the heat absorbs the water of your body and skin and if there is even slightest shortage, you might get dehydrated. Drink water even when you are not thirsty.

Try to limit or avoid beverages that are caffeinated, carbonated or high in sugar level. Avoid taking alcohol and soft drinks as far as possible. Avoid drinking chilled liquids in summers. This is not advisable especially when you are trying to cool down.

Remedies for Staying Healthy in Summers

Have a quick look at some health tips for staying healthy during summers.

Include Tulsi Seeds – Use tulsi seeds in your drink. This has good cooling effects.

Yogurt – Yogurt and other low fat dairy products will also help you remain cool and provide you with calcium and protein.

Hot and spicy food – You should avoid taking hot and spicy food items as far as possible as the fruits and vegetables have organic salt in them and they are sufficient for the body in summers.

Fried food – Cut the intake of fried and fast food items.

Hygiene – Try to maintain good hygiene level regarding your body, clothes as well as in your choices of food items too.

Yoga and Exercise – Limit your strenuous activities to early morning and late evening to avoid getting exhausted and worn out.

The above mentioned tips for healthy diet for summers will help you maintain a good health during summer season. A little change in your everyday life will make you healthier and fit.

If you want to retain your health and vitality, stick to nature and natural products. Nature has lot to give and if you know what, where and how much to use, you will have lots of benefits overall.