With summer temperatures soaring, there is a wide range of misconceptions about summer diets. Some say you need liquid to detoxify while others suggest avoiding fats in the summer, and the lure of ice-cold drinks seems like the perfect fix. It turns out, some common beliefs about summer nutrition might be doing more harm than good.
Proper nutrition during summer is essential for maintaining energy, promoting healthy digestion, and preventing heat-related issues. We spoke to Dr Archana Batra, Dietician and a Certified Diabetes Educator, Gurugram, who busted some of these popular misconceptions and shared what our bodies truly need to thrive and stay energised during the hottest months.
Nutrition Myths To Stop Believing This Summer
Myth 1: Water alone is sufficient for hydration
While water is undeniably the most crucial fluid for survival, especially when sweating more in summer, thinking it's all you need for hydration is a mistake. “In addition to other nutrients, your body requires essential minerals like sodium, potassium, and magnesium. Consume seasonal fruits, such as watermelon and oranges to replenish vital minerals, and drink coconut and lemon water to balance hydration,” advised Dr Batra.
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Myth 2: Skip meals to beat the heat
Feeling lethargic and losing your appetite in the heat might tempt you to skip meals altogether. However, this strategy often backfires. It slows down your metabolism and makes your energy go down. It is better to eat light and seasonal foods more frequently. Foods, such as cucumber raita, chilled soups, and millet salads with fresh berries and chia seeds. These foods are cooling and nutritious.
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Myth 3: Fats make you feel hot and heavy
Healthy fats play a crucial role in staying healthy throughout the year. They help you support hormone balance, skin hydration, and absorption of fat-soluble vitamins, such as A, D, E, and K. Healthy fats found in foods like avocados, nuts, seeds, and fatty fish can be a great addition to your diet. The Dietary Guidelines for Americans suggest that saturated fat should account for no more than 10% of daily caloric intake.
Myth 4: Ice creams and cold drinks are the best coolants
Ice creams and cold drinks may make you feel relaxed in the hot summer, but they only offer temporary relief. Additionally, they can disrupt your digestion and lead to issues like bloating. “According to Ayurveda, drinks that are at room temperature and lukewarm help you to maintain stability. Instead of ice creams and cold drinks, choose herbal coolants like mint, fennel, rose-infused beverages, and some other homemade fruit juices,” shared Dr Batra.
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What Does Your Body Need?
Nature gives us exactly what we need for every season; likewise, in summer we have mangoes, watermelons, gourds, and berries that are rich in antioxidants and offer hydration. “For hydration, along with water, take electrolyte-rich fruits. Consume light proteins, such as lentils, tofu, fish, and sprouts. Certain herbs and spices like mint, coriander, fennel, and cumin can also aid in regulating body temperature,” explained Dr Batra.
Bottomline
Dr Batra concluded, “Summer nutrition is all about using mindful options with seasonal fruits, staying hydrated, and eating healthy meals to stay energised and vibrant. Listen to your body's cues for thirst and hunger, choose fresh, seasonal, and light options, and don't fall for the allure of quick fixes that offer temporary relief but little true nourishment. Your body needs a proper balance and nourishment. Don't fall for the myths.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]