Heatwave Scorches India: Eat These Foods To Stay Cool During Summers (Image Credits: iStock)
As India faces an intense heatwave, stepping outside feels like walking into an oven. The mercury has been soaring well past 45 degrees C in many parts of the country — from Rajasthan to Delhi and even parts of Eastern India. But this isn’t just another summer. The heat is harsher, the days are longer, and the nights are no longer cool. If you’ve been wondering whether summers are actually getting worse every year — you're absolutely right.
According to the India Meteorological Department (IMD), the number of heatwave days across India has increased by over 55 per cent between 2001 and 2020 compared to the two decades before that. A study published in Nature Communications in 2023 warned that South Asia, including India, is approaching the limits of human survivability due to compounded heat and humidity. In April 2024, Delhi recorded its second-highest temperature ever at 46.8 degrees C, while parts of Rajasthan and Madhya Pradesh touched an alarming 48 degrees C.
With such extreme temperatures becoming the new normal, staying hydrated and eating right isn’t just about comfort — it’s about survival. Hence, we have listed foods that can actually help cool your body from within during the extreme heatwaves.
Hydrating Foods To Have During Summers
1. Watermelon and Muskmelon
These summer staples are more than just juicy treats. Watermelons are made up of 92 per cent water and are packed with vitamins A and C. They not only hydrate you but also help flush out toxins and reduce inflammation. A 2022 study published in Frontiers in Nutrition reveals that high-water fruits are effective in reducing core body temperature when consumed regularly during hot weather.
2. Cucumber
Known for its cooling properties, cucumber is rich in potassium and magnesium — both of which are lost when you sweat excessively. Add them to salads and sandwiches or simply munch on slices with a pinch of salt.
3. Buttermilk (Chaas) and Curd-Based Foods
Fermented dairy foods like buttermilk and curd support gut health and help reduce internal body heat. Probiotics found in curd can improve digestion, which often slows down in hot climates.
4. Coconut Water
It’s nature’s energy drink. Packed with potassium, magnesium and natural sugars, coconut water replenishes lost electrolytes better than most commercial sports drinks — without the added sugar or chemicals.
5. Mint and Fennel
Mint has a natural cooling effect, both in taste and physiology. Try mint-infused water or chutney. Fennel (saunf), when soaked overnight and consumed the next morning, also helps cool the digestive tract.
6. Sabja Seeds (Basil Seeds)
Soaked basil seeds form a gel-like texture and are a popular addition to summer drinks like falooda. They reduce body heat and are known to improve skin and digestion.
What Foods To Avoid In Summers
Not all foods are summer-friendly. Hence, you should know what foods you should skip during scorching heat:
Caffeinated beverages like coffee, black tea, and colas can increase dehydration.
Tips to Beat the Heat
Drink frequently: Don’t wait until you’re thirsty. Sip water throughout the day.
Eat smaller meals: Large meals generate more body heat. Smaller, more frequent meals are better.
Dress light: Wear breathable fabrics like cotton and linen in light colours.
Stay indoors between 12 PM and 4 PM: This is when UV exposure and heat intensity peak.
Add lemon and salt to your water: A homemade electrolyte mix can help fight dehydration.
While we can’t control the weather, we can make smart choices to protect our health. What’s on your plate this summer could make all the difference.
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