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

By Dr. Nikita Toshi +2 more


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. The sweat, the rashes and the unforgiving heat of the sun are profound deterrents to us becoming fit and achieving the perfect summer body that we have been dreaming about forever.  

Working out during the summer months seems like a tedious task? Here is a catch! You 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. Below are 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 explore some food items that can be enjoyed during the summer season.

  • Curd- Plain, unsweetened curd is a powerful probiotic and aids in digestion. Curd rice is a staple in many coastal states of India.
  • Tender Coconut Water- Tender Coconut water is a delicious natural beverage that is known to boost energy. It is potent with several essential vitamins and minerals required to maintain the electrolyte levels in the body. And if you are lucky, you can even enjoy the sweet coconut kernel that is sometimes found during the growing stages of the tender coconut.
  • Sweet corn- Sweet corn is a rich source of fibre and is known to contain Vitamin A, Vitamin E and Vitamin B essential for keeping skin, hair and eyes healthy. It may also slow down ageing. Sweet corn is a versatile ingredient and can be added to a wide variety of recipes. 
  • Buttermilk- Buttermilk consumption during summer keeps the body cool and hydrated. It may also reduce the chances of suffering from heat strokes.
  • Mangoes- Apart from being delicious, mangoes help boost immunity and are an excellent source of iron and magnesium.
  • Watermelon- Watermelon coolers and mojitos give you all the essential nutrients while making you feel boujee.
  • Cucumber- Rich in water content, cucumbers are cooling and add the perfect crunch to salads. 
  • Berries- Blueberries, Raspberries and even Gooseberries (Amla) are full of antioxidants. They can be enjoyed in smoothies or simply as a snack to munch on.
  • Lemonade- Popularly known as Nimbu Pani, lemonades are extremely refreshing and can also be enjoyed by the calorie-conscious.
  • Roasted gram powder (sattu)– You can easily prepare coolant drinks made with sattu added 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 fibre necessary for your body.

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 months.

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

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

Dr. M.G. Kartheeka, MBBS, MD

11 General Tips to Beat the Heat

  1. Wear loose clothing.
  2. Digesting food during the summer months is especially difficult. Eat-in small quantities frequently to avoid indigestion and bloating.
  3. Wear sunglasses to protect your eyes from the harsh rays of the sun.
  4. Protect your skin from the ultraviolet rays by putting on generous amounts of sunscreen.
  5. Avoid excessive caffeine consumption.
  6. Try to stay indoors during the afternoons.
  7. Avoid fast food, deep-fried or street food.
  8. Drink plenty of water and other fluids.
  9. Do not skip working out.
  10. Keep your packaged drinks’ consumption under control as they contain high amounts of added sugar.
  11. 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.

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 a chronic condition like diabetes, hypertension etc. talk to your doctor or nutritionist about the required modifications in your diet plan based on the changing season.

Also Read: Benefits of Cucumber Water: A Deep Dive into Its Refreshing Wellness Perks

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.



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