11 Ways Of Keeping Yourself Healthy And Fit During The Summer Season

Introduction

With the temperature soaring higher and higher every day, a drop in our energy and willpower to engage in practices essential for healthy living can be observed commonly. Working out during the summer months seems like a tedious task. The sweat, the rashes and the unforgiving heat of the sun are profound deterrents to us becoming fit and achieving the best of our health.   

But here is a catch! We are doing it wrong. Not all diet plans or exercise regimes are made keeping in mind the summer season. Our bodies’ requirements alter with every changing season. In this blog, we will discuss some tips to remain fit and healthy, custom-made for the summer season. 

Foods to Eat During the Summer Season

During the summer season, our bodies lose water at a rapid rate. It is essential to replenish this lost water to keep the body’s electrolytes in balance and remain hydrated. 

Food items that are rich in water content, cool the body and contain lots of essential vitamins and minerals are to be looked out for during the summer months. Seasonal fruits and veggies contain abundant nutrients.  

Let us see some food items that can be enjoyed during the summers while keeping your healthy. 

1. Curd

Plain curd is a powerful probiotic and aids in digestion. In the coastal states of India, curd rice is widely consumed¹. 

2. Tender Coconut Water

Tender Coconut water is a delicious natural health booster. It is filled with essential vitamins and minerals required to maintain the electrolyte levels². You can even enjoy the sweet coconut kernel found during the growing stages of the tender coconut.  

3. Sweet corn

Sweet corn is a rich source of fiber, Vitamin A, Vitamin E and Vitamin B which is essential for a healthy skin, hair and eyes³. It may also slow down ageing. Sweet corn is a flexible ingredient and can be added to a wide variety of recipes.  

4. Buttermilk

Drinking buttermilk in the summer keeps you cool and hydrated, and it may also lower your risk of heatstroke⁴. 

5. Mangoes

Beyond their taste, mangoes boost immunity and are excellent source of Iron and Magnesium⁵. 

6. Watermelon

Watermelon coolers and mojitos deliver essential nutrients while providing a feeling of sophistication⁶. 

7. Cucumber

Cucumber is loaded with water content which helps in cooling the body. It can be added as the perfect crunch to salads⁷. 

8. Berries

Berries like blueberries and raspberries are full of antioxidants. This can be consumed in the form of smoothies or simply a munching snack.  

9. Lemonade

Also known as Nimbu Pani, lemonades are very refreshing and can also be consumed by those who count their calories⁹. 

10. Roasted gram powder (sattu)

You can easily prepare coolant drinks made with sattu by adding coriander leaves, mint leaves, salt or sugar as per your dietary requirements. This cooling drink not only refreshes you but also provides a good amount of proteins and fiber necessary for your body¹. 

Note: Although all these food sources are generally healthy, it’s ideal to consume them in moderation. Also, if you have any medical condition, discuss with your healthcare provider before incorporating anything new in your routine diet.  

Exercises That Boost Healthy Living During Summer

Being consistent and staying active despite the heat is the key to achieving fitness. Below are some workouts that can be enjoyed during the summer months¹¹. 

1. Swimming

What better way to exercise and stay cool than swimming? Swimming is an activity that doesn’t feel very strenuous, yet helps shed excess weight massively.  

2. Brisk walking

Regular brisk walks early in the morning or during the evenings are a great way of staying active during the summer season.  

3. Hiking

Taking a break from the fast-paced city life and hiking in the hills is a good adventure sport that can be enjoyed in summer. 

4. Cycling

Ditch the car and take the bicycle instead to the local market. Cycling helps stay fit while additionally saving the fuel cost of the car.  

Additionally, wearing sunscreen, protecting your eyes by wearing shades and wearing white loose clothes makes the summer life easy.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

General Tips to Beat the Heat

Take a few basic measures to help beat the heat during summers, such as^12,13: 

• Wear loose clothing. 
• To avoid bloating and indigestion, try to have small frequent diet as digesting food during the summer months is especially difficult. 
• To prevent from harsh sunlight, you can wear sunglasses.  
• To prevent your skin from sun burn, you can use generous amount of sunscreen. 
• Avoid excessive caffeine consumption. 
• Try to stay indoors during the afternoons. 
• Avoid fast food, deep-fried or street food. 
• Drink plenty of water and other fluids. 
• Do not skip working out. 
• Keep your packaged drinks under control as they contain high amounts of added sugar. 
• Consume seasonal fruits and veggies. 

Exercising early in the morning or late in the day to avoid intense heat and taking care of your hydration in summer with plenty of water and clear fluid is critical to maintain your health. 

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Conclusion

Consuming a balanced diet, staying active and protecting your skin from the sun as much as possible are some ways of leading a fit and healthy life during the summer season. If you are a person living with chronic conditions like diabetes, hypertension, etc. Talk to your doctor or nutritionist about the required modifications in your diet plan based on the changing season. 

References

1. Navas-Carretero S, Abete I, Cuervo M, Zulet MÁ, Martínez JA. A regular curd consumption improves gastrointestinal status assessed by a randomized controlled nutritional intervention. International Journal of Food Sciences and Nutrition. 2013 Mar 13;64(6):674–81. Available from: https://pubmed.ncbi.nlm.nih.gov/23484542/ 
2. Shi S, Wang W, Wang F, Yang P, Yang H, He X, et al. Research Progress in Coconut Water: A Review of Nutritional Composition, Biological Activities, and Novel Processing Technologies. Foods [Internet]. 2025 Apr 25;14(9):1503. Available from: https://www.mdpi.com/2304-8158/14/9/1503 
3. Six Surprising Health Benefits of Corn | Nebraska CornStalk [Internet]. Nebraska Corn Board. 2023. Available from: https://nebraskacorn.gov/cornstalk/food/six-surprising-health-benefits-of-corn/ 
4. LUNDGREN-KOWNACKI K, DAHL M, GAO C, JAKOBSSON K, LINNINGE C, SONG D, et al. Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain. Industrial Health. 2018;56(2):106–21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5889929/ 
5. Lebaka VR, Wee YJ, Ye W, Korivi M. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit. International Journal of Environmental Research and Public Health. 2021 Jan 16;18(2):741 Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7830918/ 
6. Fulgoni K, Fulgoni VL. Watermelon Intake Is Associated with Increased Nutrient Intake and Higher Diet Quality in Adults and Children, NHANES 2003–2018. Nutrients. 2022 Nov 18;14(22):4883. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9692283/ 
7. Washington State Department of Agriculture [Internet]. Wa.gov. 2022 [cited 2025 Nov 4]. Available from: https://agr.wa.gov/departments/business-and-marketing-support/farm-to-school-toolkit/wa-grown-food-recipe-kit/foodtoolkit/items/vegetables/cucumbers/facts 
8. Olas B. Berry Phenolic Antioxidants – Implications for Human Health? Frontiers in Pharmacology. 2018 Mar 26;9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5890122/ 
9. Chauhan OP, Archana BS, Singh A, Raju PS, Bawa AS. A refreshing beverage from mature coconut water blended with lemon juice. Journal of Food Science and Technology. 2012 Sep 5;51(11):3355–61. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4571222/ 
10. Sharma A, Mazumdar B, Keshav A. Formulation, standardization and characterization of novel sattu beverage enriched with beetroot juice. Journal of Food Science and Technology. 2019 Dec 23;57(5):1936–43. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7171006/ 
11. Try These Summertime Workouts [Internet]. [cited 2025 Nov 4]. Available from: https://www.maine.gov/bhr/oeh/sites/maine.gov.bhr.oeh/files/inline-files/2016_jun_vol1_iss3_0.pdf 
12. CDC. Protect Yourself From the Dangers of Extreme Heat [Internet]. Climate and Health. 2024. Available from: https://www.cdc.gov/climate-health/php/resources/protect-yourself-from-the-dangers-of-extreme-heat.html 
13. Admin. ENJOY A COOLER SUMMER WITH THESE HELPFUL TIPS – Ocean County Health Department [Internet]. Ocean County Health Department. 2025 [cited 2025 Nov 4]. Available from: https://oceancountyhealth.gov/news/enjoy-a-cooler-summer-with-these-helpful-tips/ 

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