Do you end up suffering from dehydration and exhaustion in the summer Does the heat sap your appetite Summer is indeed a wonderful season, but one should take precautions in order to not fall victim to the extreme heat.

One way to beat the heat is to follow a diet that caters to your needs during the scorching season. And if you want to know what you should be taking and what you shouldn’t, this post is the one for you! Read on!

1. Increase Water Intake

Remember all those cola advertisements that bombard your primetime TV in summers The rising mercury can parch your throat every time you step outside. Make a healthy choice and drink water to keep yourself hydrated. Drinking water regulates your body temperature and keeps dehydration at bay. Excessive sweating causes fluid loss in your body, so it is important to increase your liquid intake during the hot season (1).

2. Avoid Caffeine

Caffeine or carbonated and alcoholic beverages contain many preservatives and excess sugar which are harmful to the body. Aerated drinks usually contain traces of phosphoric acid that damages the lining of the digestive tract and affects its functions (2).

3. Refrain From Chilled Drinks

Although the urge to consume cold drinks is higher in the summer, it does not necessarily help you cool down. Drinking something chilled when you feel hot may result in blood vessel constriction. It decreases heat dissipation from your body, which is opposite to what you are setting out to achieve.

4. Limit Physical Activity

Swimming is one of the most enjoyable activities in the summer. However, physical exercise increases core temperature and interferes with the body’s cooling mechanism. Try to perform physical activity in the cooler hours of the day during the summer season.

5. Eat Light

Overeating is the main cause of hypertension and obesity. Eating light is helpful in many ways. Oily and fatty foods raise the core temperature and slow down the cooling of your body (3).

6. Refrain From Hot Foods

Well, you can continue to enjoy hot meals. Just refrain from the intake of vegetables and fruits that generate heat in the body. Avoid eating spinach, hot peppers, radish, garlic, onions, grapefruit, pineapple, and ripe mangoes. If you love mangoes and cannot imagine the summers without enjoying the seasonal fruit, soak them in water overnight before you eat them.

7. Avoid Dry Fruits

Dry Fruits are quite nutritious and delicious. However, they generate body heat as they are full of calories. In the summer, you need to have cool foods that help you reduce core temperature. Thus, you should think about reducing the intake of dry fruits and increase the consumption of fresh fruits (4).

8. Drink Lemonade

Lemonade, coconut water and buttermilk are natural drinks that help you replenish lost electrolytes and keep you cool. So, remember to have plenty of lemonade this summer.

9. No Fried Foods

Apart from increasing cholesterol and leading to arteriosclerosis, fried food is replete with Trans fat, which has a thermal effect on the body. Typically, it restricts the body from dissipating heat. For a cool summer, avoid vadas, samosas and all those other fried delicacies (5).

10. Cut Down On Sugary Foods

Sugary foods increase body heat. To keep cool, remember to avoid honey and molasses. Consider an intake of natural sugars found in fruits and vegetables (6).

Now you know how to beat the heat this summer. Watch your diet and drink lots of fluids to enjoy the season better. If you have any other tips to enjoy summers the best way, please share with us by commenting in the box below!

BDST: 1659 HRS, MAR 11, 2015