Healthy Eating In Hot Weather: Best Foods to Beat the Heat

Some of the best foods to beat the heat and stay healthy in summer include watermelon, cucumber, Greek yoghurt, leafy greens, coconut water, etc.

Varun Verma
Written by: Varun VermaUpdated at: Apr 25, 2023 12:46 IST
Healthy Eating In Hot Weather: Best Foods to Beat the Heat

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Eating healthily during hot weather is critical for staying hydrated, and replenishing essential nutrients lost due to summer heat, perspiration, and daily activities. Here are some best foods you can eat to beat the heat and stay healthy during hot weather.


Watermelon is one of the best food choices you can consider during summer. Because of its high water content, watermelon is an excellent fruit for staying hydrated in hot weather. It also has electrolytes, such as potassium, which help restore minerals lost through sweating.


Cucumbers are high in water content and low in calories, making them an excellent choice for hot weather. They are also a good source of vitamin C, which can help boost your immune system, keeping illness at bay.

Greek Yoghurt

You can consider refreshing and nutritious Greek yoghurt as a cooling snack or breakfast during hot weather. Greek yoghurt is high in protein, calcium, and probiotics, which can benefit your digestive health.

Also ReadDoes Eating Greek Yoghurt Before Bed Help You Lose Weight?

Leafy Greens

Another healthy food choice you can make during summer is to have leafy greens, like spinach, kale, and lettuce. They are rich in vitamins, minerals, and antioxidants and help keep you hydrated, providing you with essential nutrients to support your overall health during hot weather.

Coconut Water

Coconut water is a natural electrolyte-rich beverage that can help replenish the minerals lost through sweat during hot weather. It is also a good source of potassium and antioxidants, making it a healthy choice for hydration.

Citrus Fruits

The list of summer fruits without mentioning citrus fruits, like oranges, grapefruits, and lemons is incomplete. People consume in various forms, including salads and juices. Not only do these fruits keep you refreshed during summer, but they also help to boost your immune system and keep you hydrated.

Grilled Lean Proteins

Grilled lean proteins, such as chicken, fish, and tofu are good for hot weather since they are lighter and simpler to digest. They are also high in protein, which aids in muscle healing and repair.

Also ReadLean Protein: Why We Need It & 5 Best Sources

Cold Soups

You might be surprised to find the mention of soups in this list. While soups are a healthy option for cold weather, they can also benefit you in summer. Cold soups like gazpacho or chilled cucumber soup are refreshing and hydrating options for hot weather. They are usually made with vegetables and can provide essential nutrients while keeping you cool.

You can also consider adding quinoa to your diet during summer. It is a nutrient-rich grain, high in protein, fibre, and minerals, making it a healthy option. You can add it to your smoothie, desserts, salads, and soups.

Herbal Beverages

Herbal beverages, like mint and chamomile tea, can be enjoyed hot or cold and are great options for hydration during hot weather. A study published in the Journal of Traditional and Complementary Medicine stated that herbal beverages do not contain any detectable amount of caffeine as in coffee and regular tea. You can have them after your meal to promote digestion, in the afternoon to enhance energy, or before bed to help you relax.


Always pay attention to your body's needs, and remain hydrated by drinking water throughout the day. In addition, keep food safety in mind during hot weather by storing and managing perishable items to avoid foodborne infections. Talk to your healthcare provider or an expert to get a tailor-made diet plan.

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