Beat the Heat With These Summer Health Tips!

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The summer heat is soaring every day, and our energies are drained. Climate changes are common, and we have to adapt to such changes. When it comes to the summer season, along with the hot and humid climate, sweat and rashes are an accompaniment.

Additionally, we will aim to get fit and flaunt our summer bodies during summer. So this can also take a toll on our skincare routine and will require special attention to prevent rashes.

We tend to sweat a lot during the summer season, so we have to consume foods in such a way that we don’t get dehydrated. Not all foods and exercises will be suitable for the summer season.

Here is a list of foods and workout plans that can keep you healthy and active during summer.

Foods to eat during summer

Human bodies’ requirements can change depending on environmental changes like climate, weather and seasons. During summer, we sweat a lot. Along with the sweat, electrolytes will also be lost. So it is essential to replenish the lost electrolytes to remain hydrated.

Besides drinking water, it is also essential to consume foods to reduce the heat and keep the body cool. Seasonal fruits and veggies contain essential nutrients that the body requires. Here is a list of seasonal foods and other foods available throughout the year to beat the summer heat.

Tender coconut water

It’s not a surprise that tender coconut tops the list. Tender coconut is a natural beverage which is rich in vitamins and minerals. During a hot summer day, drinking tender coconut water can help restore the lost electrolytes in the body.

The tender coconut comes with sweet coconut kernels. After quenching your thirst, you can have some sweet coconut kernels. This will help you satisfy your hunger too.

Tender coconut is rich in potassium. It acts as a diuretic and helps flush out toxins and maintains kidney health. Regular consumption can also prevent kidney stones. So when going out on a hot sunny day, grab a tender coconut.


Buttermilk contains essential salts and minerals. When the body sweats, along with sweat, the salts are also removed. Consumption of buttermilk during summer is ideal. They also hydrate the body well.

Buttermilk contains minerals, calcium and vitamins. It has no fat, which is good for people who want to lose weight.

Buttermilk helps regulate body temperature. It also reduces the burning sensation of the body and improves digestion.

Sweet corn

Sweet corn is high in fibre and vitamins A, B and E. These nutrients keep your hair, skin and eyes healthy. It can be consumed by just steaming it or using it in a salad, microwaving it, or just stir-frying and consuming it.

Sweet corns are high in carbohydrates. So if you are going for a shopping spree or a long trip, then just grab a cup of boiled sweet corn.


Watermelon is a juicy, red and high water-content fruit. It is a seasonal fruit and is exclusively available during summer. Watermelon contains about 90 per cent of water and contains powerful antioxidants.

On a scorching hot summer day, watermelon can help reduce heat and can be a delight to the stomach and eyes.

It cools the body and flushes the toxins out of the body. It contains nutrients like vitamins A and C, lycopene and citrulline. So on a hot day, consume a slice of watermelon or fresh watermelon juice.


Mangoes are juicy and delicious seasonal fruit and are rich in magnesium, iron and help boost immunity. They are also high in antioxidants and regulate cholesterol levels.

Mangoes refresh you instantly and prevent heat stroke. They have the ability to cleanse the skin and give a wonderful glow. They contain essential nutrients and make you feel full for a long time.

Mangoes are delicious fruit which can be consumed as a fruit, juice or smoothie. So if you feel hungry or thirsty, consume a whole mango or juice and enjoy the goodness of fruit.


Cucumber contains about 95% of water and has a natural cooling effect. It helps purifies the body and refresh the body. It contains nutrients and vitamins B6, C, K, potassium, magnesium, folate, calcium, iron, zinc, phosphorous and riboflavin.

It is also low in calories and removes toxins from the body. Cucumber is high in water, which works as a natural body cleanser.

Cucumbers are a storehouse of vitamin E and potassium, which works wonders for your skin. It helps remove dark circles and effectively treats blemishes. It soothes the skin and treats sunburns.


Berries are naturally high in antioxidants. Raspberries and gooseberries are rich in antioxidants. Blackberries and blueberries are a perfect summer snack and good for health.

Berries are packed with nutrients. You can just consume them or add them to a salad or make a smoothie and enjoy the richness of the fruits.


In India, lemonade is commonly known as “nimbu pani” meaning lemon juice. Lemonade is a great source of vitamin C and other essential nutrients. They hydrate and re-energise the body and boost the immune system.

They are also high in vitamin B6 and potassium, which prevents kidney stones and regulates body weight. As lemonade is high in vitamin C, it reduces skin damage and prevents premature ageing.

It also reduces inflammation, regulates the pH of the skin and decreases oil secretion. So grab a glass of lemonade instead of sugary beverages on a hot summer day.

Tips to beat the summer heat

Summer heat is inevitable. So below is a list of simple tips to beat the heat.

  • Enrich your diet with summer fruits and vegetables. These foods will contain nutrients that help to survive according to the season.
  • Summer can make us drained. So consume foods that are rich in nutrients and vitamins.
  • Stay hydrated. Drink adequate water. During summer, we sweat a lot. So to restore the lost electrolytes, consume fruit juices and tender coconut.
  • If you carry out any outdoor activity, draw a line. Avoid any activities in the hot weather. Summer can be perfect for indulging in activities like biking, hiking and swimming.
  • Avoid alcohol and caffeine. They can lead to dehydration. Try to reduce the number of sugar beverages.
  • Sleep will be important for the body to keep yourself healthy. A healthy sleep cycle will reduce body heat.
  • Take special care of your eyes. Your eyes can swell due to the summer heat. So try to protect your eyes. Wear eyeglasses when playing sports or going outdoors.

Exercise that can boost healthy living during summer

When it comes to the summer season, the first thing that comes to our mind is vacation. So just give a try to these activities.


Swimming is a great sport, and during the summer season, it cools you down. The activity is not very strenuous and helps shed those extra calories.

Swimming improves endurance and cardiovascular health. An hour of swimming can help burn calories that are equivalent to running without having an impact on joints.

Brisk walking

Walking on a summer eve can be breezy. You will enjoy the brisk walking session, and it gives you energy. Walking is one of the best ways to keep you active during summer days.

Walking increases cardiovascular and pulmonary fitness and reduces the risk of stroke and heart disease. It also strengthens your bones and improves muscle endurance. So brisk walking can be a perfect late evening activity.


Cycling can be a good sport during summer evenings. Try cycling during summer evenings, and it can be the best sport for your kids. Cycling is one of the best aerobic activities, which increases blood flow and keeps you healthy.

Regular cycling can increase cardiovascular fitness. You will also enjoy the sport and the best way to make yourself active.


Hiking is a good adventure sport and also helps you take a break from the fast-paced life. You will also ten to enjoy the summer weather. Hiking is usually carried out in the countryside. So do not worry about taking a long walk in the sun.

It is a recreational activity and promotes physical fitness. The sport does not require any special equipment and is economical. You can hike alone or with friends and family and enjoy the sport.

Summer healthy recipes

Summers can be hectic and can drain our nutrients. So it is important to keep our nutrient levels to be healthy. Take an off from your work and enjoy these refreshing drinks. It is also healthy so you can have them without guilt.

The Orange-Musk Smoothie

The orange musk smoothie is a lip-smacking drink and healthy too. Consuming them during summer can be refreshing and easy to prepare too.

Ingredients required

  • Musk melon – 10 medium pieces
  • Orange – 1 slice
  • Coconut water 3/4th of a glass
  • Mint leaves – 5-10 leaves
  • Orange and lemon zest

Cooking instruction

Blend all the ingredients. If required, add sweetener and a few ice cubes. Enjoy your drink.

The Kiwi-Cucumber Smoothie

Ingredients required

  • Cucumber – 1
  • Kiwi – 1
  • A few mint leaves

Cooking instruction

Blend all the ingredients and add ice cubes to the smoothie. Enjoy it cool.


Summers can be harsh. It is essential to protect our skin and body from the hot sun. Consume seasonal fruits and vegetables as they contain the nutrients to help you survive the hot climate.

Also, be watchful when carrying out physical activity in the sun. It can drain your energy. You can work out in the late evenings or early mornings. Adequate hydration is important to prevent the loss of electrolytes. Use sunscreen and proper clothing to avoid sunburns. Summers can be perfect for carrying out outdoor activities, so enjoy the weather.


u003cstrongu003eHow can I keep my body healthy in summer?u003c/strongu003e

1. Stay hydrated.u003cbru003e2. Consume adequate water and other fresh juices to replace the lost electrolytes.u003cbru003e3. Avoid outdoors in the hot sun, and late evenings can be breezy for a workout session.

u003cstrongu003eWhy does my body feel weak in summer?u003c/strongu003e

During summer, the body works hard to keep the body temperature cool and requires extra effort. So if you do not hydrate yourself and consume healthy food, the body will feel weak.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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