Stay Refreshed This Summer with These Foods and Cooling Tips

Summer is slowly tightening its grip, and even before the peak heat arrives, many people have already started feeling the effects of rising temperatures. Long hours under the sun can leave the body drained, with symptoms like fatigue, headaches and constant thirst becoming common during the day. As temperatures begin climbing toward extreme levels, the body works harder to maintain its internal balance.

One of the simplest ways to support the body during intense heat is through food and hydration. The right diet can help regulate body temperature, prevent dehydration and lower the risk of heat-related illnesses. Along with healthy habits, choosing cooling foods can make a noticeable difference during a heatwave. Here are some dietary tips and lifestyle practices that can help the body stay comfortable when the heat rises.

1. Choose Hydrating Fruits and Vegetables

Foods with high water content are particularly helpful during hot weather because they support hydration and help the body regulate temperature. A study published in the journal Nutrients in 2020 found that fruits and vegetables rich in water can assist in thermoregulation by reducing internal heat and improving hydration levels.

Some of the most effective options include:

Watermelon (around 92% water): This refreshing fruit contains citrulline, a compound that may help improve blood circulation and reduce internal heat.

Cucumber (about 96% water): Known for its cooling properties, cucumber also contains antioxidant compounds in its skin that may help soothe inflammation.

Lauki (bottle gourd) and tori (ridge gourd): These vegetables are widely recommended in Ayurvedic practices during summer for their hydrating and cooling effects.

Adding these foods to daily meals can help the body remain refreshed and better equipped to handle the heat.

2. Include Curd, Buttermilk and Other Probiotic Foods

Fermented dairy products are commonly used in Indian households during summer for good reason. A clinical trial published in the Journal of Dairy Science in 2018 reported that foods such as curd and buttermilk may help regulate body heat while also improving digestive health during warmer months.

Buttermilk, in particular, has long been used as a traditional drink to help prevent heatstroke. Fermented foods like curd contain beneficial bacteria that support gut health and also provide electrolytes that help keep the body cool from within.

3. Drink Coconut Water and Citrus Juices

Hydration is crucial during a heatwave, and natural drinks can be more effective than sugary beverages. According to research published in Frontiers in Physiology in 2022, coconut water contains essential electrolytes such as potassium, sodium and magnesium, which help prevent dehydration and overheating.

Citrus fruits also play an important role in maintaining hydration. Fruits such as lemons, oranges and mosambi (sweet lime) provide both fluids and vitamin C. This nutrient helps support adrenal function, which plays a role in the body’s stress response during extreme heat.

4. Use Cooling Herbs and Natural Ingredients

Certain herbs commonly used in Indian kitchens can naturally help the body feel cooler. Mint is especially known for its refreshing effect. Research published in Phytotherapy Research in 2021 notes that mint contains menthol, which activates cold-sensitive receptors in the skin and creates a cooling sensation.

Other natural options include coriander and fennel seeds. When these seeds are soaked overnight and consumed with water the next day, they are believed to help reduce body heat and support digestion during summer.

5. Avoid Heavy Foods and Choose Lighter Alternatives

What you avoid eating can be just as important as what you include in your diet. A 2019 review published in Temperature: Multidisciplinary Biomedical Journal explained that digesting heavy, protein-rich or fatty foods increases thermogenesis, meaning the body produces additional heat during digestion.

Because of this, foods such as oily snacks, red meat and heavily processed meals should be limited during heatwaves. Sugary sodas and alcohol can also contribute to dehydration and should be avoided.

Instead, focus on lighter options such as:

Fresh salads

Mint chutney

Boiled gourds

Light soups that are easy to digest

Traditional cooling drinks like chilled lemon water and bael sherbet, which have long been used in India to help prevent heatstroke.

Lifestyle Tips to Stay Safe During a Heatwave

Diet alone cannot protect the body from extreme temperatures. Certain daily habits can also reduce the risk of heat-related problems.

Try to remain indoors during peak heat hours, usually between 12 pm and 4 pm.

If stepping outside is unavoidable, wear loose and breathable cotton clothing along with a wide-brimmed hat and UV-protective sunglasses.

Always carry a water bottle to maintain hydration while travelling.

At home, using fans or coolers effectively can help reduce indoor heat. Keeping curtains closed during the day blocks direct sunlight and keeps rooms cooler. Quick remedies like soaking your feet in cold water or placing a damp cloth around the neck can also provide instant relief.

Taking cool showers after returning indoors can help lower body temperature. In areas where power cuts are common, opening windows in shaded directions can create natural cross-ventilation. Some households also use simple tricks like wet curtains or blowing air over ice to create temporary cooling effects.

Physical activity should also be adjusted during extreme heat. Walking, exercising or outdoor workouts are best scheduled early in the morning or after sunset when temperatures drop. It is equally important to check on elderly family members, children and pets, as they are more vulnerable to heatstroke.