Beat The Heat with These Summer Foods

WATER – Eat and drink your water

During summer, minimum 8 glasses of water/day is required for both adults and children. Spread fluid intake throughout the day and drink past the point of feeling your thirst is quenched, since that sensation shuts off quickly once you begin to drink.


REHYDRATION – The keyword to beat the heat

During summer the best way to identify whether water intake is enough- pale yellow urine is a good sign that you are getting enough fluid. Rehydrate with any fluid such as water, milk, juices, a smoothie, herbal infusion, vegetable juices, barley water, buttermilk, lime juice or a lightly carbonated soft drink. 

Sports drinks- which supply electrolytes, sodium and other minerals that are lost through sweat have proved to be effective in keeping the body hydrated during rigorous exercise in summer. ORS (Oral Rehydration Solution) is one such solution to be taken in acute water loss. 

Iced tea- a summer treat. Many people sweeten their iced tea with little sugar, while adding fresh mint leaves makes a refreshing summer variation. 

Barley water- made from boiling 1 tsp pearl barley grains in 1 litre water has double properties of beating the heat as well as lowering the cholesterol because it has beta glucan in it.

Tender coconut water- one/day in addition to reliving the body heat also provides good salt balance. 



Eat plenty of fruits and vegetables, especially watermelon (98% water), cucumber (96% water), lettuce (94% water), soups, gelatin desserts etc are an easy way to add 4 cups of water to your intake per day. 

WHO recommends that everyone should try to eat at least 5 portions of different fruits or vegetables everyday. 



Fruits are an excellent source of soluble and insoluble fibre, antioxidants, bioflavonoids and Vitamin C, which help to protect against degenerative diseases like cancer and heart diseases. Choose from watery fruits such as watermelon, muskmelon, lemon, oranges, sweet lime, apples etc. 

Best vegetables to choose from are dark green leafy vegetables(DGLV) such as spinach, fenugreek leaves, lettuce leaves, cabbage, bottle gourd, white pumpkin, yellow and orange vegetables like carrots, red and yellow pepper, capsicum. 



  1. Raw tomato juice.
  2. Raw carrot and beetroot juice.
  3. Detox juice combo: Juice made of raw white pumpkin- 100g, tomato-1, coriander leaves, with a dash of black salt and lime juice in addition to a refreshing feeling, helps to detoxify the system. 



Sunburn victims should take: 

  1. Plenty of water- 2 litres a day.
  2. Orange coloured fruits and DGLV for beta carotene and Vitamin C which help in healing burns as well as Vitamin C helps in collagen formation- the protein that gives skin its elasticity.
  3. Whole grains, pulses, fish and poultry for their B vitamins for healthy skin.
  4. Nuts and wheat germ for Vitamin E and zinc have antioxidant properties which help to protect against free radical damage.
  5. Avoid alcohol and caffeine as it speeds dehydration and can make you sweat more than normal. 


Eating a well balanced diet with complex carbohydrates, whole grains, pulses, DGLV, 2 fruits per day, curds and plenty of water to rehydrate the system is an excellent way to beat the summer heat.

Leave a Reply