The scorching summer months are in full swing, and so are our efforts to keep the body cool and refreshed. From quenching our thirst with energizing drinks to relishing bowls of delicious ice creams, all we do is beat the heat. Yes, it is also time to modify our diets to soothe the heat and stay cool. Here are a few practical diet tips to adhere to during the summer season, along with five foods to add and avoid to your meal plan.

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5 Effective Tips To Follow During Summer Season

Stay Hydrated

 Our bodies lose excessive water during the summer months through sweat, so it's essential to stay hydrated. Drink plenty of water throughout the day to avert dehydration. To replenish electrolytes, include coconut water, buttermilk, and infused water with mint and cucumber.

Also Read: Summer Recipes: Must-Try Delights To Beat The Heat And Keep You Nourished This Season

Include Cooling Foods

Incorporate foods that have cooling properties. Add cucumber, watermelon, and muskmelon to your diet as they are high in water content and help keep the body cool.

Eat Light

Opt for light and easily digestible meals. Include salads with leafy greens, sprouts, and fresh vegetables. Stay away from fatty, heavy, and spicy foods as they can easily elevate body heat.

Herbal Teas

It is good to tweak caffeinated beverages with herbal infusions like peppermint tea, chamomile tea, and hibiscus tea. These refreshing drink options can help cool the body and calm the mind.

Limit Alcohol and Caffeine

Drinking too much alcohol and caffeine can dehydrate the system, so it's best to restrict their consumption. Instead, go for fresh fruit juices or smoothies to quench your thirst.

Summer Food Guide

Foods To Add

Water-rich Fruits

Fill your plate with a rich array of colourful fruits packed with water content, such as watermelon, strawberries, cantaloupe, and oranges. These fruits not only keep you hydrated but also provide essential vitamins and minerals.

Leafy Greens

Try adding plenty of leafy greens like spinach, kale, and lettuce. They are rich in nutrients and antioxidants, which help protect your body from damage caused by the sun and heat.

Cooling Herbs

Add cooling herbs like mint, cilantro, and basil to your meals. These herbs not only add flavour but also have a cooling effect on the body.

Cucumber

Cucumber is a summer staple food due to its high-water content. Add it to salads or make refreshing cucumber juice to stay hydrated and cool.

Coconut Water

Swap sugary drinks with coconut water. It is a natural electrolyte-rich drink that helps replenish fluids and minerals lost through sweat.

Also Read: Naturally Bottled Drink - Tender Coconut Water

Foods to Avoid

Spicy Foods

 Avoid spicy foods as they can increase body heat and make you feel more uncomfortable in the summer heat.

Heavy and Greasy Foods

Steer clear of heavy and greasy foods like fried foods and rich desserts. These foods can be difficult to digest and can leave you feeling sluggish.

Alcohol

 Alcohol can dehydrate your body, so it's best to limit your intake during the summer months. Instead, go for hydrating beverages like infused water or herbal concoctions.

Sugary Drinks

Sugar-laden beverages like sodas and sweetened drinks can contribute to dehydration. Go for fresh plain water or unsweetened fresh juice to stay hydrated and refreshed.

Caffeinated Drinks

Caffeinated drinks like coffee and energy drinks can also dehydrate your body. Limit your intake and choose decaffeinated options or herbal teas instead.

Adding these cooling and hydrating foods to your diet and avoiding foods that can increase body heat allows you to stay healthy and refreshed throughout the summer months.

References:

What Do Children Eat in the Summer? A Direct Observation of Summer Day Camps That Serve Meals

Erica L Kenney, Rebekka M. Lee,Angie Cradock

esearchgate.net/publication/315345976_What_Do_Children_Eat_in_the_Summer_A_Direct_Observation_of_Summer_Day_Camps_That_Serve_Meals

Healthy Eating in Summer Day Camps: The “Healthy-Lunchbox-Challenge”

Falon Tilley, M.S.,1 Robert G. Weaver, M.Ed.,2 Michael W. Beets, M.Ed., M.P.H., Ph.D.,1,4 and Gabrielle Turner-McGrievy, Ph.D., M.S., R.D.3,4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955881/

https://www.asbmb.org/asbmb-today/science/070220/summer-foods