Hydrate to stay refreshed this summer: Experts share nutrition tips for the season

March is here, and so are soaring temperatures. Mumbai summers tend to be hot and humid, and any sudden changes in weather may take a toll on health since our bodies adapt to changes in temperature distinctly. While dry skin might not be a cause of worry anymore, summers can bring along dehydration, and other health problems which can be avoided by adapting a nutritious summer-friendly diet.

"Just as the seasons change with climatic alterations, our body also undergoes a lot of changes at the metabolic level and so does the yield of fruits and vegetables," explains Aayushi Lakhapati, nutritionist, and founder of Upnourish. Further outlining the changes in our bodies, dietician and nutritionist, and founder of EatFit 247, Shweta Shah adds, "As the season changes, our nature (‘prakruti') also changes. The natural ‘doshas' present in our body incline more towards ‘Pitta' - the natural fire element in the body which corresponds to body heat - during summers."

Below, they answer important questions, and share dietary tips for the summer.

Why is it important to modify one's diet in accordance with seasonal changes?

Lakhapati: With seasonal change, the body's nutrient requirements change, while on the other hand, with fruits and vegetables, their composition of nutrients changes. Even with the evolution now, most of the fresh fruits and vegetables are available all round the year, but they are much fresher, nutritious, and tastier when in season. Also, less expensive, less processed, and environment friendly. For example, strawberries available in summer would cost much more, and wouldn't even have as many antioxidants as strawberries available in winter. In summer, when the temperature is on rise, dehydration sets in. You perspire a lot, and lose electrolytes like sodium and potassium. It is hence important to hydrate well and modify the diet accordingly to make sure there aren't any dehydration, body heat, electrolyte imbalance, and related health concerns.

Shah: One should not eat foods that aggravate their ‘pitta' even more as it may cause heartburn, acidity, indigestion, and many more issues in the body. Hence, it is very important to keep the diet relevant according to the season.

What are the best foods to consume during summer?

Lakhapati: Summer brings in a variety of fruits and vegetables loaded with antioxidants, vitamins, and minerals to devour. To tackle issues such as dehydration, tiredness, and raised body temperature caused by the intense heat, fresh produce like melons, berries, grapefruit, cucumbers, and coolers like buttermilk, jal jeera, lime water, coconut water, kokum sherbet, and iced teas help balance electrolytes in the body. Foods like curd rice, raw sliced onions, mint mooli raita, celery and kale salad, and green moong dal feel very refreshing and keep your system cool.

Shah: The main task is balancing the pitta in the body during summers. So, consuming cooling foods during summers like watermelons, mint, fennel, ash gourd, and cucumber are best to consume in summers.

Which kind of foods should we avoid during summer?

Shah: Hot and spicy foods that aggravate the heat in the body should be avoided. Also, avoiding junk food which creates indigestion in the body is the key to gut health. Foods that increase the ‘Pitta dosha' like certain millets of bajra should be avoided.

For health conscious people or those on a restrictive diet (for example, vegan or gluten free), what are some refreshing food options?

Lakhapati: Summer is the season of berries. Fresh strawberries, raspberries, blueberries, mulberries are loaded with flavonoids, vitamin C, fibre, antioxidants that reduce oxidative stress and are beneficial for heart health. Other options include cucumber and carrot sticks with nut butter or hummus, salsa with corn tortillas, quinoa salad, granola bars, baked zucchini, kale, beetroot, sweet potato, and ragi chips.

Shah: Foods that take away the ‘Pitta' nature like watermelons, melons, cucumbers, coconut water, fennel water, mint coriander juice, and ash gourd are very refreshing foods that are best suited for a healthy diet.

What are some nutritious snacks that we can munch on during summers?

Lakhapati: It is important to include foods that are rich in moisture content to ensure that in some way or the other, water is consumed and hydration is maintained. A few examples of foods with higher moisture content are watermelon salad, yoghurt smoothies, frozen yoghurt with some fresh fruits, lettuce wraps, grape tomato salad, hummus and celery, coleslaw salad, fresh fruit salad with cottage cheese, cucumber sticks, homemade pineapple popsicle, homemade apple tart, blueberry yogurt parfait with granola, and homemade fruit salsa with nachos.

What are some of the most nutritious foods that you'd recommend for kids?

Shah: Kids are very active - especially during their summer vacations. The most important thing to keep in mind is to keep them hydrated. Even if they forget, call them for quick breaks and make sure they have some juices, water, and fruits. They may not eat much as the appetite drops a little in summers, so do not force them to eat a lot. Make them recipes they enjoy and try incorporating more water rich fruits and salads. Dedicate evenings to juices. It is the best way to play around with different ingredients so kids don't get bored.

What makes hydration critical during summers and what is the best way to stay hydrated?

Shah: Our body is majorly made up of water, which is lost in the form of sweat during summers due to thermoregulation of body temperature. Maintenance of water balance is then required which is why hydration is important. Drinking water and maintenance of sodium, and potassium levels is necessary for functioning of cells.

To stay hydrated, the best option is to include food rich in water content in your diet along with cooling ingredients. Watermelons, melons, cucumbers, fennel, mint, coriander, and ash gourd are very cooling to the body. Making juices out of them and hydrating the body from time to time helps in hot summers.

Refreshing summer coolers for you to stay hydrated this summer

Boost of knowledge

"We have chosen the best de-bloating and de-tanning ingredients for this juice. Adding lemon juice gives it a boost of Vitamin C. Also, pink salt has been believed to relieve gastric problems keeping your indigestion at bay which is the root cause of many skin problems," explains Shah.

Ingredients

1/2 cup shredded bottle gourd

1/2 cup chopped cucumber

1/4 cup chilled water

1 tablespoons lemon juice

A pinch of Himalayan pink salt

Method

Toss the shredded bottle gourd and chopped cucumber into a blender and give it a spin.

Add the chilled water and lemon juice and stir well.

Pour the smoothie into 1 glass.

Add a pinch of Himalayan pink salt and stir well before drinking.

Mint coriander juice

"Mint, lemon and coriander will keep acne at bay by keeping your digestion in check avoiding bloating, gas, and other gastrointestinal problems," shares Shah.

Ingredients

15-20 leaves mint

Handful coriander

Few drops of lemon

1 glass water

Method

Bring all the ingredients together in a blender and strain afterwards.

Also Read: Bread or no bread? Experts on whether the much-maligned staple is bad for you