Summer is around the corner, and temperatures are on the rise. Staying healthy, hydrated, and energised is of utmost importance during the summer. The hottest season of the year comes with heat waves, hyperthermia, and dehydration. Nutritious eating serves as a powerful preventive measure against these side effects. Here are some expert recommendations, diet plans, and hydration tips to help you stay healthy and hydrated throughout the summer.
Firstly, it is important to stay hydrated during the summer. A balanced diet focusing on whole foods, portion controls, and regular meal timing plays a very important role in staying healthy during the summer. A few foods to include in your daily routine to get rid of or prevent these are mentioned below.
Water: Sweating in hot weather can cause dehydration, but drinking enough water can prevent these issues. Also, maintain proper bodily functions and digestion. It is recommended to have 3–4 liters of water per day during the summer.
Cucumber: Cucumbers are 95% water. They help keep the body well-hydrated and nourished by removing toxins.
Watermelon: Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool during the hot summer months. Also, fewer calories and a high water content give satiety, which gives fullness.
Tender coconut water: It helps with hydration, provides essential nutrients, especially electrolytes, aids digestion, balances, boosts immunity, improves skin and hair health, and regulates blood pressure. If you’re suffering from diabetes or kidney-related issues, consult with your health expert before consuming it daily.
Corn: Antioxidants like lutein and zeaxanthin in corn act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays.
Green leafy vegetables like spinach, amaranth, and methi leaves are great sources of antioxidants and fiber. Fiber helps to provide satiety and prevent constipation.
Some of the foods that dehydrate should be avoided during the summer.
Coffee: Caffeinated drinks act as diuretics. Caffeine increases the blood flow to the kidneys, encouraging them to flush out more water, which leads to frequent urination and extra water loss from the body, which may cause dehydration.
Alcohol: Alcohol causes water loss from the body, which in turn makes people dehydrated.
Meat: The body uses up more water in order to metabolise the naturally occurring nitrogen in meat protein, due to which cells may lose water content, which significantly makes people dehydrated. Lean meats are preferred to reduce dehydration.
By following these diet plans and hydration tips, you can stay healthy, hydrated, and energized during the summer months. Remember to listen to your body’s cues, stay mindful of your fluid intake, and prioritize nutrient-rich foods to support your overall health and well-being.
If our diet plans are not properly balanced during the summer, it can lead to various health issues and discomfort. Inadequate hydration due to insufficient water intake can result in dehydration, causing symptoms like fatigue, dizziness, and headaches, especially in hot weather. Consuming excessive amounts of high-calorie and sugary foods can lead to weight gain and contribute to conditions like obesity and metabolic disorders.
Additionally, a lack of fruits and vegetables in the diet can result in nutrient deficiencies, weaken the immune system, and make individuals more susceptible to illnesses. Moreover, consuming heavy, greasy foods can lead to digestive discomfort, bloating, and sluggishness, further exacerbating the discomfort of hot weather.
Therefore, maintaining a balanced diet rich in hydrating foods, fruits, vegetables, and lean proteins is crucial for overall health and well-being during the summer season.
(The author, Soumita Biswas, is a Chief Clinical Nutritionist at Aster RV Hospital.)
