Introduction

Our body’s needs change with each season. So, your usual diet and workouts may not be suitable for summer. So, let’s look at some tips that will help you stay healthy this hot summer.

As the summer season has started in the country, it is already scorching from morning to evening in many parts. As the temperature is increasing day by day, it is necessary for everyone to take necessary measures to protect their health from heat waves.

Many problems including sweating due to heat, rashes and increased body heat are a big obstacle and challenge to our fitness during the summer season. If you are following your regular workouts and diet keep one thing in mind. It means that our body’s needs change with every season.

So, your usual diet and workouts may not be suitable for summer. So, let’s look at some tips that will help you stay healthy this hot summer.

Foods to include in summer diet

We lose more water in our body during summer than in other seasons. So it is important to keep the body’s electrolytes in balance and stay hydrated to ensure that our body is not dehydrated. Because of this, you should include foods that are hydrating, cooling and rich in essential vitamins & minerals in your summer gala diet.

Yogurt

Plain, unsweetened yogurt is a powerful probiotic. It helps in better digestion. Curd rice is a staple food in many coastal states of India.

Coconut water

A delicious natural drink, which is a gift of nature, especially during summer gives the body instant energy. Young water is a powerful drink that contains many essential vitamins and minerals needed to maintain electrolyte levels in the body.

Sweet corn

Sweet corn is rich in fiber. It provides energy during hot summer days. It contains many nutrients including vitamin A, vitamin E and vitamin B which are essential for maintaining healthy skin, hair, and eyes.

Buttermilk

Drinking buttermilk daily during hot season keeps the body cool and hydrated. In summer may reduce the risk of suffering from heat stroke.

Mangoes

Being a good source of iron and magnesium, mangoes are not only delicious but also help boost immunity during summers.

Watermelon

As soon as summer comes, let the sale of watermelon stop in our country. Hydrating and cooling, these fruits are rich in various nutrients like vitamin A, vitamin C, B6, potassium and super antioxidants like lycopene and beta-carotene.

Cucumber

Cucumbers are one of the most popular cooling foods to have during hot summers. So, next to watermelons in summer, cucumbers are the most popular in the market. Cucumbers are high in water content and help keep the body hydrated and reduce body heat.

Berries

Blueberries, raspberries, and gooseberries are rich in antioxidants. These can be added to smoothies or eaten as a snack.

Lemonade

Lemon drink popularly known as lemon water refreshes us amidst the summer heat.

Healthy flour

This healthy flour is prepared from chickpeas in North India. It is rich in protein. You can easily prepare Sathu Maa drink by adding coriander leaves, mint leaves, salt, or sugar according to your diet. This drink is refreshing and provides protein and fiber to our body.

Exercises to do to keep you fit in summer

Staying active as always despite the scorching sun is the keyway to stay fit in summer.

Swimming

What better exercise to help keep the body cool in the scorching heat than swimming? Swimming is an exercise that doesn’t feel too strenuous. Swimming is a natural way to cool the body in the water to cool off the heat.

Brisk walking

Regular morning or evening brisk walking is the best way to feel and stay active during summer.

Hiking

Taking a break from the hectic city life and hiking in the mountains can be a great adventure and exercise to enjoy the summer.

Cycling

Avoiding taking a car or bike even to go to the nearest shops or market, using a bicycle helps to stay healthy.

Some general tips to help you deal with the sun

• Using sunscreen when going out in the sun, wearing a quality cooler to protect your eyes, and wearing loose clothing are ways to help you deal with the summer.
• Wear loose and airy clothes. Digestion of food becomes more difficult in summer.
• To avoid indigestion and bloating, eat small meals at regular intervals rather than all at once.
• Wear quality sunglasses to protect your eyes from the harsh rays of the sun. Protect your skin from UV rays by using sunscreen regularly.
• Avoid excessive caffeine intake.
• Avoid going out in the afternoon or when the sun is at its hottest.
• Avoid fast food, fried or street foods and make it a habit to drink enough water and other healthy drinks to hydrate your body daily. Be physically active.
• Avoid packaged drinks as they are high in sugar. Include seasonal fruits and vegetables available in summer in your daily diet.