Diet in summer

High temperatures, more perspiration, and an increased risk of dehydration and heat-related ailments are all features of summer. For this reason, eating a cool, well-balanced diet is crucial to stay healthy and energized throughout the summer. The primary dietary goal during summer is to maintain hydration, provide easy-to- digest foods and support immune function. Fluids like coconut water, lemon water, herbal teas (tulsi, ginger, mint), and clear vegetable broths and juices are essential to replenish electrolytes and soothe the throat. Avoid cold beverages, sugary drinks, and caffeine. Food should be light, warm (not hot), and nourishing. Khichdi, dalia, steamed vegetables are gentle on the stomach. Fruits like banana, papaya, and pomegranate are excellent for digestion and immunity, while raw salads and fried or spicy foods should be avoided. Functional foods like turmeric (in milk), ginger, garlic, and tulsi can help reduce inflammation and fight infection naturally. People should eat small, frequent meals to avoid overloading the digestive system. Meals should be light and easy to digest. Whole grains like rice, dalia, and wheat roti can be combined with boiled or lightly cooked vegetables. Seasonal vegetables like bottle gourd (lauki), ridge gourd (tori), cucumber, pumpkin, and ash gourd are excellent choices due to their high water content and cooling effect. Avoid oily, fried, and spicy foods, which can cause indigestion and discomfort in the heat. Fruits such as watermelon, muskmelon, papaya, mango (in moderation), litchi, and pomegranate are rich in water, vitamins, and antioxidants. Local fruits like falsa, ber and bael can be consumed for cooling and digestion. Include curd or yogurt in your meals to aid digestion and promote gut health. Herbs such as mint, fennel, and coriander can act as carminative agents to aid digestion. If symptoms like diarrhea, nausea, or sore throat persist, specific dietary modifications are needed. Severe cases with high fever or persistent vomiting must be referred to a doctor.