Which Food Do You Take Mainly in Summer?

Right food selection in summer is very important to stay energetic, in addition to keeping the body hydrated and healthy by means of a proper diet. Which Food Do You Take Mainly in Summer? Cooling foods such as cucumber, sweet watermelon, and curd are necessary for keeping refreshing as well as for aiding digestion and protecting us from heat exhaustion: hydrating coconut water and buttermilk replace the lost salts after excessive sweating: spicy, greasy, or fried foods should be avoided as they raise the heat level of the body and slow down the digestion process. Best Summer Foods to Energize and Refresh BODY. Let’s discuss  the best summer foods to keep your body energized and refreshed.

Best Cooling Foods for Summer Season: What to Eat & Avoid for a Healthy Diet

Top 10 Cooling Foods for Summer to stay Hydrated and energetic

1. Watermelon

Why Eat? 

In the hot days of summer, watermelon is a perfect hydrating fruit made up of 92% water. 

Benefit: Contains plentiful amounts of vitamins A and C, therefore, contributing to skin health and boosting immunity.

Why Avoid Excess?
Bloating might result from excessive eating because of its water and sugar contents. 30 Kcal per 100 g.

2. Cucumber

Why Eat?

Good at Hydration: 96% Water Content, It Becomes One of the Best Foods for Hydration in Summer. 

Benefit: Helps Digestion, Prevents Dehydration, Provides Fiber for Gut Health. 

Why Avoid Excess?

May cause dilution of nutrients and sometimes bloating. Calories: 16 kcal per 100g.

3. Coconut Water

Why Eat? 

An electrolyte-loaded drink with natural capacity to keep one hydrated. 

Benefits: Restore minerals such as potassium, magnesium, and sodium in the body, thus preventing heat exhaustion. 

Why Avoid? 

Overconsumption leads to altered potassium levels, inhibiting kidney function. 19 kcal per 100 ml.

4. Curd/Yogurt

Why Eat? 

Excellent probiotic; supports gut health, and improves digestion. 

Benefit: Cools the body, increases metabolism, and boosts immunity. 

Why Avoid?
Packaged yogurt contains sugars and preservatives, which are unhealthy. 60 kcal per 100g.

5. Mint

Why Eat? Naturally cooling and refreshing, mint aids digestion and soothes the stomach. Benefit: Helps with nausea, indigestion, and reduces body heat. Why Avoid? Over Consumption may cause acid reflux in some individuals. Calories: 44 kcal per 100g.

Why Eat? 

It is naturally cooling and refreshing and helpful for digestion as well as soothing the stomach. It helps: 

Benefit: Helps with nausea, indigestion, and reduces body heat. 

Why Avoid?

Some people have been found to have acid reflux from over-consumption. Calories: 44 kcal per 100 g.

6. Lemon

Why Eat?
A rich source of vitamin C, lemon helps detoxify the body and keeps you hydrated.
Benefit: Strengthens immunity, aids digestion, and prevents heat-related fatigue.
Why Avoid? Excessive intake can lead to enamel erosion and acidity. Calories: 29 kcal per 100g.

7. Buttermilk

Why Eat?
A traditional summer drink that cools the body and aids digestion.
Benefit: Contains probiotics, supports gut health, and prevents dehydration.
Why Avoid? Store-bought versions may have artificial flavors and excess salt. Calories: 40 kcal per 100ml.

8. Green Leafy Vegetables

Why Eat? Loaded with fiber, vitamins, and minerals essential for overall health.
Benefit: Supports digestion, improves skin health, and prevents dehydration.
Why Avoid? Eating uncooked leafy greens without proper washing can lead to stomach infections. Calories: 23 kcal per 100g.

9. Berries

Why Eat? High in antioxidants and essential vitamins that help combat summer fatigue. Benefit: Protects skin from sun damage, boosts energy, and improves digestion.
Why Avoid? Excessive consumption can cause stomach upset due to high fiber and natural sugar content. Calories: 57 kcal per 100g.

10. Melons (MuskMelon, Honeydew)

Why Eat?
Contains over 90% water, making it a perfect summer fruit for hydration.
Benefit: Supports digestion, improves kidney function, and prevents heatstroke.
Why Avoid? Overeating may cause bloating and an increase in blood sugar levels. Calories: 34 kcal per 100g.

These Unhealthy Foods to Avoid in Summer for Better Hydration and Digestion

While some foods help in cooling the body, others can cause heat buildup and dehydration. Avoid:

• Spicy and fried foods – They generate heat and slow digestion.
• Carbonated drinks – High sugar content leads to dehydration.
• Caffeine and alcohol – Increases water loss from the body.
• Processed foods – Often high in salt and preservatives, causing water retention.
• Red Meat – Takes longer to digest and raises body temperature.
• Pickles and Salty Snacks – High sodium content can cause bloating and dehydration.
• Oily Fast Foods – Leads to sluggish digestion and increases body heat.
• Ice Cream & Sugary Desserts – The high sugar content causes a temporary cooling effect but increases dehydration later.
• Deep-Fried Sweets (like Jalebi, Gulab Jamun) – High sugar and oil content lead to excess heat in the body.

Best Foods to Eat in Summer Season in India for a Healthy & Refreshing Diet

In India, traditional summer diets include seasonal fruits, light curries, and cooling beverages. Popular choices include:

• Aam Panna (Raw Mango Drink) – Prevents heatstroke.
• Lassi – A probiotic drink made from yogurt.
• Sugarcane Juice – A natural energy booster.
• Tender Coconut Water – Best for hydration.
• Sabja (Basil Seeds) in Lemon Water – A natural coolant.

Why Choose a Summer-Friendly Diet?

A well-balanced summer diet prevents heat-related illnesses and keeps digestion smooth. If you struggle with finding the right foods for summer, consulting a dietitian can help you customize your meals based on your needs.

Stay Healthy This Summer with Expert Diet Guidance

If you want a personalized summer diet plan that suits your lifestyle and health goals, consult the Best Dietitian in Bhubaneswar. Get expert guidance on nutrition, meal planning, and weight management to stay fit and energetic throughout the summer.

👉 Book Your Free Consultation Today!