Beat the Heat: Best Foods for Hydration in Summer

Summer heat depletes your body's water and electrolyte stores rapidly. Relying solely on water is not enough; your diet needs to feature high-water content foods that naturally replenish lost minerals.

Choosing the right foods and smart cooking techniques keeps you cool, hydrated, and energized.

1. High-Water Content Produce

Aim for at least $\text{80}\%$ water content in your primary summer produce.

• Fruits: Watermelon, cucumber, citrus fruits (lemons, oranges, limes), melons, and berries. These are great for making homemade detox drinks or eating raw.

• Vegetables: Zucchini, tomatoes, bell peppers, lettuce, and celery.

2. Electrolyte Replenishers

Sweat leads to the loss of electrolytes, especially potassium and sodium.

• Sources: Coconut water (natural source of potassium), bananas, and yogurt (a cooling probiotic).

3. Cooking for Cooling

Minimize high-heat cooking that generates too much internal heat.

• Action: Opt for salads, sprouts, and light, broth-based soups. If you must cook, use quick cooking methods like steaming or light sautéing.

• Oil Choice: Use a minimal amount of your cold-pressed coconut oil for light coastal-style curries, as coconut is traditionally cooling, or simply use a finishing drizzle of cold-pressed sesame oil in salads.

4. Hydration Drinks (Better than Soft Drinks)

Avoid sugary soft drinks that temporarily hydrate but lead to a crash.

• Action: Make homemade Shikanji (lemonade), plain buttermilk (chaas), or fresh mint and cucumber infused water. Adding a pinch of rock salt to these provides necessary electrolytes.

Tip: Always store your drinking water in a traditional earthen pot (matka) for naturally cooled, mineral-rich water.