As the mercury rises and the sun beats down, it's crucial to stay cool and hydrated during the scorching summer months. While drinking plenty of water is essential, you can also beat the heat by incorporating certain foods into your diet. These foods not only offer hydration but also help regulate body temperature and provide essential nutrients.
Refreshing Foods to Keep You Cool During Summer
We spoke to our expert Dr Shweta Jaiswal, Senior Dietician, Sharda Hospital to share a few food items that keep us cool during the summer season. Here are seven refreshing foods to keep you cool and energised throughout the hot months.
1. Watermelon
With its high water content (about 92%) and refreshing taste, watermelon is the perfect summer fruit. It not only helps quench your thirst but also provides essential electrolytes like potassium, which helps regulate hydration levels. Additionally, watermelon is rich in antioxidants like lycopene, which may help protect your skin from sun damage. Enjoy it sliced on its own, blended into smoothies, or tossed into a fruit salad for a refreshing treat.
2. Cucumber
Cucumbers are another hydrating summer staple, composed of about 95% water. They are low in calories and high in fibre, making them an excellent choice for weight management and digestion. Cucumbers also contain vitamin K, potassium, and magnesium, which support overall health. Add slices of cucumber to your water for a refreshing twist, or enjoy them in salads, sandwiches, or gazpachos for a cooling effect.
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3. Coconut Water
Nature's sports drink, coconut water is packed with electrolytes like potassium, sodium, and magnesium, making it an ideal beverage for staying hydrated in the summer heat. Unlike sugary sports drinks, coconut water is naturally low in calories and free of artificial additives. It's also a good source of vitamin C and antioxidants, which can help boost immunity and protect against oxidative stress. Drink it straight from the coconut or choose packaged varieties for convenience.
4. Leafy Greens
While leafy greens might not seem like a typical summer food, they can actually help keep you cool. Vegetables like spinach, kale, and Swiss chard are rich in water and nutrients like vitamins A and C, which support skin health and immune function. They're also versatile and can be enjoyed in salads, wraps, smoothies, or lightly sautéed as a side dish. Including plenty of leafy greens in your diet can help you stay hydrated and nourished during the hot summer months.
5. Citrus Fruits
Oranges, lemons, limes, and grapefruits are not only refreshing but also packed with vitamin C, which is essential for collagen production and skin health. Citrus fruits also contain high levels of water and electrolytes, making them excellent choices for staying hydrated. Enjoy them as a snack, squeeze them into fresh juices, or incorporate them into marinades and dressings for a burst of flavour. Just be mindful of acidic fruits if you have sensitive teeth or stomach issues.
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6. Mint
Mint is known for its cooling properties and refreshing flavour, making it a popular choice for summer beverages and dishes. It contains menthol, which has a natural cooling effect on the body and can help alleviate heat-related discomfort. Add fresh mint leaves to your water, iced tea, or lemonade for a refreshing twist, or use it to flavour salads, fruit salads, and desserts. You can also brew it into a soothing herbal tea to help cool down on hot days.
7. Yoghurt
Yoghurt is not only a delicious summer snack but also a nutritious one. It contains probiotics, which support gut health and digestion, as well as calcium and protein, which are essential for bone health and muscle function. Opt for plain Greek yoghurt for a higher protein content and lower sugar content, and top it with fresh fruit, honey, or granola for added flavour and texture. You can also blend it into smoothies or freeze it into popsicles for a refreshing treat.
Bottomline
Incorporating these cooling foods into your diet can help you beat the heat and stay hydrated and energised during the summer months. Remember to also drink plenty of water throughout the day, wear lightweight clothing, and seek shade during the hottest parts of the day to stay safe and comfortable in the summer sun.