The temperature is still high and we are taking all the necessary steps to avoid the heat. But whether we have to step out for shopping, vacations, work or daily chores, we cannot escape the heat. The best way is to prepare your body for the onslaught with foods that will keep you energized and hydrated, and provide nutrients that provide protection. Prioritize your energy levels by filling your body with nutrient-rich foods that provide sustained vitality and stamina. I suggest you take one of these before stepping out of your house just to be safe.
Also read: Summer Diet Tips: This ‘Sattu Ka Sharbat’ Pre-Mix Can Make Your Breakfast Quick, Easy And Protein-Rich
Here are 5 foods and drinks to beat the heat:
1. Water:
60% of our body is made up of water. In summers, we lose a lot of moisture and it is most important to stay hydrated to stay full of energy. Drink at least 35 ml/kg of body weight. If you live in an air-conditioned environment, your thirst may not alert you, so drink plenty of water. Always keep a bottle of clean drinking water with you. Drink a glass of water as soon as you wake up in the morning and another glass before you step out.
2. Electrolyte balance:
Good hydration means fluids and electrolytes. When we drink only water we deplete our electrolyte balance. Drink fresh lemon water with a pinch of salt, it provides both sodium and potassium, which keeps you energized. Fresh coconut water also provides all the electrolytes as well as other essential minerals. Lassi provides calcium which helps prevent muscle cramps. Our traditional drinks like Thandai, Sattu, Khus, Bel ka Sharbat, Jaljeera are good for hydration and also good for healthy digestion
3. Fruit Hydration:
Summer fruits are rich in moisture. You can eat watermelon for hydration. Watermelon is not only delicious but also incredibly hydrating. Along with its high water content, additionally, watermelon contains lycopene, a powerful antioxidant that can help protect the skin from sun damage. Berries like strawberries, blueberries and raspberries are packed with antioxidants and vitamin C, which protect the skin and boost our immunity. Rich in vitamin C and beta carotene, mango is a good choice for boosting immunity and antioxidants.
Also read: The 8 most hydrating drinks besides water
Summer fruits provide moisture to the body.
Photo Credit: Instagram/aliceweim
4. Vegetables to eat in summer:
Leafy greens like spinach, kale and Swiss chard are rich in antioxidants like beta-carotene, which can help reduce sun sensitivity and protect the skin from UV damage. Adding tomatoes to your diet, whether fresh or cooked, can provide your skin with an extra layer of protection from the sun’s harmful effects. Cucumbers are cooling, rich in moisture and fiber, and low in calories, they add a great crunch to your summer salads. Onions are said to cool the body, add them to your salads.
5. Nuts and seeds
Nuts and seeds are not just for winters, they are loaded with nutrients that help in quick recovery from fatigue, they are easy to digest and are great snacks to keep energy levels up. Chia seeds added to beverages help in improving digestion. Soaked raisins are a good energy booster to start the day. Almonds can be soaked and used as sherbet, added to milk or simply munched on to keep energy up. Pumpkin seeds are great with salads, they are known to boost gut health.
For better health in the summer, remember to stay hydrated, enjoy a balanced diet, and pay attention to your body’s needs.
