Best Foods for Summer to Stay Hydrated and Avoid Heat-Related Illnesses

As temperatures soar during the hot summer months, staying properly hydrated becomes crucial to avoid heat-related illnesses like heat exhaustion and heat stroke. While drinking fluids is essential, you can also boost your hydration levels by eating the best foods for summer. Certain good summer foods have high water content and provide essential nutrients to help your body cope with the heat. In this article, we'll explore the top 10 best foods for summer heat and share tips on how to incorporate them into your diet. We'll also discuss which foods to avoid and answer common questions about staying hydrated in summer.

Best foods to eat in summer

Certain fruits and vegetables have high water content, making them some of the best foods for summer to prevent dehydration.

Hydrating fruits & vegetables

Here are the most hydrating and nourishing foods to enjoy in hot weather:

• Watermelon: This quintessential summer fruit is 92% water, making it one of the best foods for summer hydration. It's also rich in electrolytes like potassium.
• Cucumber: At 95% water content, cucumbers are one of the most hydrating veggies. They also contain vitamins K and C.
• Tomatoes: Juicy tomatoes are 94% water and loaded with antioxidants like lycopene.
• Zucchini: This versatile summer squash has high water content and provides vitamin C, potassium and magnesium.
• Celery: Crunchy celery stalks are 95% water and provide folate, potassium, and vitamins A, C and K.

Light & easy-to-digest foods

During summer, it's best to opt for light meals that are easy on the digestive system. Some good summer foods that are gentle on the gut include:

• Yoghurt: Creamy yoghurt provides hydration as well as probiotics to support digestive health and boost immunity. Choose plain, unsweetened varieties.
• Soups: Light, broth-based soups and chilled soups like gazpacho deliver fluids and electrolytes. Avoid heavy, creamy soups in summer.
• Salads: Fresh salads made with hydrating leafy greens, vegetables and fruits are the perfect food for summer heat.
• Fermented foods: Probiotic-rich foods like kefir, kimchi and sauerkraut aid digestion and support gut health. Their tangy flavour stimulates appetite in hot weather.

Cooling herbs & spices

Certain herbs and spices have cooling properties that can help you beat the heat. Incorporate these in your summer meals:

• Mint: Add fresh mint to water, iced tea, or salads for a cooling sensation and refreshing flavour.
• Fennel: Fennel has a light liquorice flavour and can be enjoyed raw, grilled, or added to salads for a cooling effect.
• Coriander: Also known as cilantro, it has a cooling energy. Use in salsas, chutneys, sandwiches and rice dishes.
• Cumin: Cumin seeds are thought to have a cooling post-digestive effect. Use in curries, stir-fries and spice rubs.

Foods to avoid in summer

Just as some foods are ideal for summer, certain foods are best limited or avoided in hot weather as they can aggravate heat-related symptoms like dehydration, indigestion, and fatigue. Here's what not to eat in summer:

Heavy & oily foods

Avoid greasy, heavy foods in summer as they are harder to digest, causing the body to generate more heat. Minimise intake of:

• Fried foods: French fries, fried chicken, and other deep-fried items are difficult to digest and can increase body temperature.
• Creamy sauces: Rich, heavy sauces can be taxing on the digestive system and lead to discomfort in hot weather.
• Fatty meats: High-fat meats can be slow to digest and generate more body heat.
• Processed snacks: Many packaged snacks are high in sodium and low in water content, which can contribute to dehydration.

Spicy & processed foods

Certain spicy and processed foods can contribute to overheating, dehydration and acidity in summer. Limit consumption of:

• Excess hot spices: Chillies, black pepper and other warming spices in excess can raise body heat. Use milder spices or cooling herbs instead.
• Packaged snacks: Processed, packaged snacks are often high in salt, which can be dehydrating. Choose fresh fruits and veggie sticks as snacks.
• Preserved and canned foods: Foods treated with preservatives and additives generate more heat during digestion. Eat fresh, seasonal foods instead.

Sugary & carbonated drinks

Many popular summer beverages can ironically lead to dehydration due to their sugar and caffeine content. Avoid or limit:

• Soda and energy drinks: Loaded with sugar and caffeine, these drinks can worsen dehydration. Choose lemon water or coconut water instead.
• Sweetened iced tea: While iced tea sounds cooling, the sugar and caffeine can be dehydrating. Make your own unsweetened herbal iced teas.
• Sugary juices and mocktails: Packaged juices and juice-based mocktails tend to be high in sugar. Opt for whole fruits or fresh juices without added sugar.

Summer diet tips

Follow these simple tips to stay hydrated and beat the heat with your summer diet:

• Eat seasonal fruits and vegetables with high water content
• Have light, frequent meals rather than heavy spreads
• Stay hydrated by sipping on water, coconut water, buttermilk, etc., through the day
• Include cooling herbs and spices like mint, fennel and coriander
• Limit intake of fried, spicy, sugary and processed foods
• Consume probiotic foods like yoghurt and fermented veggies for gut health

Conclusion

Selecting the best foods for summer is key to staying hydrated, energized and healthy during the hot months. Focus on seasonal fruits, vegetables, light meals and cooling beverages to prevent heat-related illnesses. At the same time, go easy on oily, spicy, sugary and processed foods that can worsen dehydration and heat stress.

If you experience symptoms of dehydration like fatigue, headaches or dizziness despite having a balanced summer diet, it's best to consult a doctor. Consider getting a health check-up, including essential tests like a complete blood count, to rule out any underlying issues. Metropolis Healthcare offers convenient at-home sample collection and diagnostic testing services to help you stay on top of your health this summer and beyond.

FAQs

What are the best fruits for hydration?

Some of the most hydrating summer fruits include watermelon, muskmelon, pineapple, oranges, and strawberries. These have high water content along with vitamins and minerals.

Is ice cream bad?

While ice cream can be refreshing, it's not the best choice for staying hydrated in summer. Ice cream is high in sugar and fat, which can be difficult to digest in hot weather.

How to avoid dehydration?

Prevent dehydration by drinking enough water, having hydrating foods, avoiding excessive alcohol and caffeine, and limiting time in direct sunlight or heat.

Are smoothies good?

Yes, smoothies can be the best summertime drinks when made with whole fruits, veggies, yoghurt or coconut water. Avoid using sugar or high-fat dairy products.

What are the worst foods in heat?

Heavy, oily, spicy, sugary and processed foods can strain digestion and aggravate dehydration in summer. Limit fried snacks, rich gravies, excess chillies, aerated drinks, etc.

What are the benefits of coconut water?

Coconut water is an excellent source of hydration in summer. It contains natural electrolytes like potassium, magnesium, and sodium, which help replenish fluids lost through sweating.