The scorching heat calls for some diet tips for summer such as staying hydrated at all times, consuming light and cold meals with fruits and vegetables that go well with the digestive system, or munching on some nutritious summer snacks like sweet potato and almonds. The summer season also calls for summer flu and various other health threats, hence it's best to consume foods that have a cooling effect on your body. Get to know more about summer diet tips and things to avoid doing in this article.

Healthy Diet Tips for Summers

While Indian summers call for beach getaways and trips to the Himalayas to escape the heat, we really look forward to the longer and lazier days. However, the rise in temperature also brings along health issues such as dehydration, heatstroke, and several other summer diseases. These issues highlight the importance of following a proper diet during this season. Here are a few summer diet tips to beat the heat!

Summer Diet Tips to Keep in Mind

While you follow a healthy summer diet, there are a few things you need to do to keep yourself safe from summer health issues. These include:

  • Munch on Summer Snacks

Summers are not the time to devour fried foods like french fries, pakodas, aloo tikki, and more. You need to go for food options that help keep your system cool. Sweet potatoes, almonds, sattu sharbat, etc. are not only cooling but also nutritious.

  • Stay Hydrated

It goes without saying that it is crucial to keep your body hydrated in summer. Make sure you are consuming at least 8-10 glasses of water every day. Plus, make it a point to avoid drinking chilled water as it can harm your health.

  • Eat Light and Cold Meals

Simply the thought of eating hot and heavy meals can make you sweat during the summer season. Food cooked in high temperatures does not go well with the summer diet plan or with the digestive system. Hence, it is recommended to have simple dishes like dal, chawal, roti, and salad during this season.

  • Consume Seasonal Fruits and Vegetables

Seasonal fruits and vegetables have specific health benefits. Summertime is when you consume plenty of mangoes, plums, tomatoes, watermelon, berries, oranges, and celery. These keep your body healthy throughout the season and otherwise.

  • Break the Myth Surrounding Carbs

We have all heard of this common weight loss advice, ‘Eliminate carbs from your diet’. But did you know? Carbs are a great source of energy! And energy is something you need to perform day-to-day activities. Hence, it is imperative to include carbs in your diet every day. However, do not overindulge in carbs if you want to maintain a healthy body weight.

What Should You Avoid Doing in Summer?

The season calls for summer flu and various other health threats. However, most summer health issues are due to simple but avoidable mistakes. These include:

  • Drinking Chilled Water After Being Out in the Day

Here’s a childhood summer flashback for some of you. Do you recall your elders stopping you from drinking chilled water after playing in the heat for too long? Well, their concerns were real. Consuming chilled water after a long day in the summer heat can put your body in shock. It can also result in a sore throat or other digestive issues.

  • Consuming Excess Caffeine

Consuming too much coffee or caffeine-based products can dehydrate your body. Most times, it is the primary cause of dehydration during summers.

  • Consuming Sugary Drinks

Sugary drinks are loaded with artificial sweeteners. While it may temporarily increase your energy, in the long run, it causes much harm to the body. Thus, it is recommended to switch to fresh fruit juices in summer as they contain natural sugars.

  • Following Crash Diets

‘Summer body’ has been an ongoing trend for years. Under the pressure of getting a perfect summer body, people tend to opt for crash diets, hoping for quick results. However, following such fads only leads to nausea, headaches, and diarrhoea. Hence, it is best to follow a healthy and balanced meal during this season.

  • Avoiding Eggs, Fish, and Chicken

Consuming eggs, fish, and chicken increases body heat' - this is a huge misconception that most Indians have. All these food items are rich in protein, making them a great part of a healthy diet. On the other hand, you should reduce portions of fattier meats such as mutton, beef, and pork during summers.

Summer Diet Plan: Foods to Incorporate Into Your Meals

Want to get rid of the uneasiness caused by the summer heat? Consume foods that have a cooling effect on your body. So, let’s explore a few summer foods you must include in your summer diet plan:

  • Curd

Curd is a natural coolant. You can consume it in several ways, such as by making refreshing buttermilk, lassi, or raita. Moreover, it makes for a yummy dessert during summer. All you have to do is drain the excess water from it using a muslin cloth and add fresh fruits and sugar for taste. Though curd can be an excellent refreshment, try consuming cow milk curd. High amounts of calories in curd made with buffalo milk can lead to obesity.

  • Coconut Water

Coconut water possesses cooling properties and several health benefits. It is an excellent choice during summers as it helps maintain your body temperature and energy. Moreover, coconut water is a well-known remedy for dehydration and various other summer diseases. People on a weight loss journey can benefit from it because you do not have to worry about calories in coconut water. It is low on calories and easy on your stomach.

  • Watermelon

Eating watermelons during summers is blissful. It is light on your stomach and helps maintain your body temperature. You can eat freshly cut watermelon or drink fresh watermelon juice to keep yourself hydrated during the season. However, ensure that you do not consume pre-cut pieces of the fruit sold at roadside stalls as they could be contaminated.

  • Sattu Sharbat

Sattu is made of roasted chana dal. Once roasted, it is then pounded into flour. Mix a teaspoon of this flour in a glass of water, add salt for taste with a dash of lemon and drink it empty stomach. Sattu is known to improve bowel movement, flush out toxins, and keep the body cool. Since it is made of chana dal, sattu sharbat is also rich in protein and other nutrients.

  • Cucumber

We add cucumber to most of our salad dishes. It is a great source of fibre and water, which keeps your body hydrated and energetic during summertime. Moreover, cucumber makes for an excellent summer snack for children to munch on when playing in the sun. If you are worried about calories in cucumber, 100 g cucumber has 15 calories. So, you can make this your summer snack without worrying about gaining unwanted pounds.

  • Mint

Mint is one of the readily available herbs in India. It is inexpensive and very common in Indian households. You can use mint leaves in chutneys, raitas, and various dips. It is also a great companion for refreshing drinks and helps keep your body cool during the season.

  • Lime Water

One of the most traditional, go-to Indian drinks in summer is nimbu paani or lime water. The drink is not only refreshing but also makes for a healthy summer diet tip. It helps hydrate your body and keep it cool, and is a good home remedy for treating dehydration.


Following a healthy diet in summer will also keep you away from seasonal health problems. However, despite optimum protection, we are all most likely to face the wrath of the rising summer heat. If your health worsens, do not think twice before consulting a doctor.


Most importantly, it is always best to buy a health insurance policy to protect yourself and your family members against chronic diseases, no matter the season. So, explore the range of health insurance plans available on Bajaj Markets and choose the one that suits your needs.




BMI Calculator | Calorie Calculator | BMR Calculator

Best Health Insurance Plans Available at Bajaj Markets


FAQs on Summer Diet Tips

What is the best food for the summer season?

Your diet should include the following food items during summers:

  • Seasonal fruits like watermelon, cantaloupe, mango, lychee, etc.

  • Salads

  • Berries

  • Curd

  • Nuts and dry fruits

What should I not eat in summer?

Here are a few types of food items you shouldn’t eat in summers:

  • Spicy food

  • Fried food

  • Meat

  • Hot drinks

Can I eat eggs in the summer season?

Yes! However, try and limit it to 2 eggs a day.

What are the best drinks for the summer season?

Here are a few drinks you must consume in the summer season:

  • Aam panna

  • Lime juice

  • Kokam sharbat

  • Sattu sharbat

  • Coconut water

  • Buttermilk

Why can I not drink tea/coffee in the summer season?

Tea and coffee tend to keep your body hot, hence it is not recommended to drink tea/coffee during the summer season.

No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to Rs.75,000 | Buy Health Insurance starting @ ₹160 pm check plans
Loan Offer
Download App