Temperatures have been consistently rising over the past few years with a new high record each year. While you might love summer for some relief from the chilly and cold days, it brings with itself plenty of health problems like heat strokes, upset stomachs, dehydration, bacterial infections, etc., due to the growth of bacteria and viruses. It now becomes unquestionably imperative to consume the right foods and exercise the right way for health and fitness. To replenish and restore your health, skin, and body, you need to follow a specific diet this summer. A water bottle or flask by your side can help you stay hydrated for long hours. Apart from that, here are few healthy diet tips to face the sweltering summer. 

1. Consuming Seasonal fruits and vegetables

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Although most fruits and veggies can be found throughout the year, they’re seldom natural. Consuming seasonal fruits and vegetables can be highly beneficial for your body. They have their health benefits and taste. Make sure to pick freshly harvested foods to get the best benefits they offer—veggies and fruits like mangoes, berries, plums, watermelon, tomatoes, celery, oranges, etc. 

Also, make sure you have lots of greens as they have high water content and are easy to digest. This helps the body to digest it faster, thus saving your energy to keep your body cool. Vegetables like cucumber have high water content, making them extremely hydrating. For instance, Zucchini is an excellent source of vitamin C and manganese, which protects the body against sun damage. 

2. Keeping yourself hydrated

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This goes without saying that keeping yourself hydrated at all times is essential to avoid dehydration and heat strokes. The body needs constant rehydration as there is continuous water loss from the body in the form of sweating. Water helps the body function better. So, make sure you stick to at least 8-10 glasses of water per day from  a water bottle to ensure minimal hydration. 

As tempting as it is, try to stay away from fizzy or carbonated drinks in summers. They can, in fact, do more harm than good to your body. The moment you feel thirsty, pour yourself some juice, coconut water, or barley water. Whenever you feel like quenching your thirst, opt for orange juice or watermelon juice from a flask.

3. Downsizing your meal

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When it comes to your meals’ size, it is better to have lighter ones than heavier ones. Consuming foods heavier on the stomach will lead to prolonged digestion and high energy levels. This will lead to more heat in the body, which is best avoided during summers. 

You can cut down fatter portions of meat like pork, beef, and lamb. Try to include more amount of veggies and fruits in your meals. Also, eating small, frequent meals is better than large, one-time meals. The metabolic heat will stay low, along with your body’s temperature. 

4. Eating more cooling foods

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Eating foods that cool your body, especially your stomach, is essential. Foods like coconut water, mint, cucumber, watermelon, sesame, fennel seeds, pineapple, peaches, apple, pineapple can work as internal air conditioners in your body. 

These foods will keep you going in the extreme heat and also be incredibly refreshing in the middle of the day. 

5. Binging on lighter snacks and choosing hygiene

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Binging between meals can keep your energy levels high throughout the day. It is, however, essential to remember to eat light and healthy. While it is more fun to binge on fatty, fried snacks during winters, it is time to go for light snacks in summer, like trail mixes, nuts, fruits, seeds, etc. 

It is important to consume healthy and hygienic food. Cleanliness is not something you should compromise on. Food poisoning is extremely common in summers. The best way to stay hygienic during summers is to stick to home-prepared food and avoid restaurants and street food. You can never guarantee the utensils used in restaurants as they are prone to bacterial growth. Even at home, make sure you clean the utensils before eating. Don’t forget to wash your hands thoroughly before eating. 


Nutrition plays a vital role in your body’s functioning, and maintaining a healthy nutrition level in your body is critical. Your body’s nutritional requirement changes every season. For summers, you need to include foods in your regular diet that are easy, light, and cooling for the stomach. These foods and drinks also protect you against dehydration, diarrhea, and other heat-related diseases. They maintain your energy levels and keep you recharged throughout the day. It is also essential to avoid foods that have been cut and left in the open for an extended period. These diet tips for summer are bound to help you in a significant way. Happy Summers!