Water — Eat It and Drink It
During summer, a minimum of 8 glasses of water per day is required for both adults and children. Spread fluid intake throughout the day and drink past the point of feeling your thirst is quenched — that sensation shuts off quickly once you begin to drink.
Rehydration: The Keyword
Pale yellow urine is a sign you are getting enough fluid. Rehydrate with water, milk, fresh juices, smoothies, herbal infusions, vegetable juices, barley water, buttermilk, or lime juice.
Excellent summer hydrators:
• Tender coconut water — relieves body heat and provides good electrolyte balance
• Barley water — made by boiling 1 tsp pearl barley in 1 litre water; also lowers cholesterol via beta-glucan
• Iced mint tea — refreshing and caffeine-light
• ORS (Oral Rehydration Solution) — for acute water loss due to heat or illness
Eat Your Water
Fruits and vegetables with high water content are summer essentials:
• Watermelon (98% water)
• Cucumber (96% water)
• Lettuce (94% water)
• Soups and broths
WHO recommends at least 5 portions of different fruits or vegetables every day.
Best Fruits and Vegetables for Summer
Fruits: Watermelon, muskmelon, lemon, oranges, sweet lime, apples
Vegetables: Dark green leafy vegetables (spinach, fenugreek, lettuce, cabbage), bottle gourd, white pumpkin, carrots, capsicum
Cooling Juices
• Raw tomato juice
• Raw carrot and beetroot juice
• Detox combo: 100g raw white pumpkin + 1 tomato + coriander leaves + black salt + lime juice
For Sunburn Recovery
• Plenty of water (2+ litres/day)
• Orange fruits and dark green leafy vegetables for beta-carotene and Vitamin C (helps heal and rebuild collagen)
• Whole grains, pulses, fish and poultry for B vitamins
• Nuts and wheat germ for Vitamin E and zinc (antioxidant protection)
• Avoid alcohol and caffeine — both accelerate dehydration
The Simple Rule
A well-balanced diet with complex carbohydrates, whole grains, pulses, dark green leafy vegetables, 2 fruits per day, curds, and plenty of water is all you need to beat the Indian summer.