In the hot summer, Rising temperatures and quenching heat affect stamina and energy level. Water loss due to increased perspiration and temperatures affect health and cause dehydration.  Any fluctuation in body temperature leads to internal organ damage and health problems like heat cramps, heat rashes, pimples, dizziness and nausea. Body heat or heat stress is more common during summer when the atmosphere is hot and humid. So body temperature should be maintained. Proper nutrition and health care is very important to avoid health issues

Here are 10 refreshing foods to keep up the energy levels and stamina as well as keep you cool, hydrated, and healthy throughout this scorching summer.

1. Water

via: newhealthadvisor
via: newhealthadvisor

You know how important it is to stay hydrated all year round especially in the summer. When you’re sweating a lot, either because of exercise or the summer heat, drinking enough water becomes even more important. Water isn’t your only option, but it’s free and easily accessible for most of us. Keeping fully hydrated by drinking plenty of water is paramount importance the hot summer months.  Never let yourself to dehydrate. Drink plenty of water which will help to flush toxins from your body. It also maintains body pH level and keeps most of the disease at a bay.

 If your body dehydrates with excess summer heat, you would feel dizziness, fatigue, lack of concentration. The type of liquid you drink has been shown to be important. Sport beverages laden with sodium and sugar can actually make your dehydration worse, and extremely cold foods and drinks like ice cream can actually interfere with digestion and sweating, the body’s natural cooling mechanism. So always hydrates yourself with water.

2. Coconut water

coconut water

Coconut water is very refreshing drink that helps to beat tropical summer thirst. It is easily available during simmer and is natural water prevents dehydration and beat summer stress. The juice is packed with simple sugar, electrolytes, and minerals to keep you hydrated. Always opt for pure coconut water over flavored varieties. Coconut water is the purest and healthiest form of water which has well balanced nutrients and vitamins. It is rich source of potassium. Drink one glass of coconut water per day to maintain good health.

3. Melon

via: ladomestique
via: ladomestique

All melon family provides cooling effect on the body. The juicy melon is a rich source of Vitamin A and C, moderate amount of Vitamin B as well as anti-inflammatory effects. Melon contains 90-95% of water which hydrates your body in summer.  It does a great job of replenishing lost fluids for the body during summer. Rich in iron, potassium, beta carotene and antioxidant-rich lycopene helps in kidney stones and urine infections.

Include melon like Watermelon, muskmelon, honeydew melon, cantaloupe in your daily consumption.  A glass of any melon juice or 5-6 pieces of the fruit is recommended after lunch and dinner.

4. Buttermilk

via: foodofy
via: foodofy

In scorching summer, before you reach for that bottle of cold drink, soda or antacid, try a glass of buttermilk. Buttermilk is made of yogurt and water, properly churned so that the cream and butter is completely skimmed off.  Buttermilk is a nutritive, refreshing and appetizing drink. It is lower in fat because the fat has been removed to make butter. It is high in potassium, vitamin B-12, calcium and riboflavin and a good source of phosphorus and protein. The protein in yogurt is more readily digested than the protein in milk. Packed with electrolytes and lots of water, it is the best thing you can give your body to fight dehydration. Buttermilk would rejuvenate their body system that gets tired after exposed to scorching sun for prolonged hours.

5. Sugarcane Juice

via: hypehair
via: hypehair

Sugarcane juice is a favorite juice of many. Sugarcane contains a large amount of glucose along with other compounds. The glucose and other electrolytes make it an instant pick-me-up. Not only does it give you that instant boost of energy, it also has cooling effect on the body and helps cool down the body during the harsh summers. Packed with a high concentration of calcium, magnesium, potassium, iron, and manganese, sugarcane juice acts a perfect drink to replenish lost electrolytes and water.

Drink a glass of sugarcane juice every day to balance the body temperature in summer.

6. Lemon


Lemon cools the body like no other food. Citrus has an incredible cooling effect on the body and also promotes detoxification. This multi-purpose fruit never fails to have positive health affect when taken in any form. Experts recommend adding lemon to your water not only for its skin and immune-boosting benefits, but because it actually encourages you to drink more water overall. Eat it along with lemonade or simple lemon juice prepared with sugar. Have a dash of lemon with your favorite salad.

7. Cucumber

via: tiphero
via: tiphero

Cucumber is the most widely eaten food during summer. Cucumbers are diuretics that flush out your system and reduce wastewater from reabsorbing back into the body.  Highly hydrating food contains potassium, magnesium, and helps to detox the kidneys and flush toxins. It has high water contents and cooling properties that instantly act to bring down body temperature and beat the sizzling summer heat. It tastes so good that everyone likes it.

Include this summer food in your salad every day to stay away from heat stress. Also drink cucumber juice daily that refreshes you in summer.

8. Mint


Both mint and peppermint have amazing cooling and relaxing properties, and their brisk aroma has the ability to chase away sluggishness when the heat soars. They have long been used by herbalists to create herbal teas, balms, ointments and other products, which can soothe your mind and body. Mint helps relieve both indigestion and inflammation, which can plague us during the hot summer months.   Mint leaves act as a great skin cleanser. It can also keep acidity at bay.  Use mint liberally in the summer months to flavor your food and drinks for when you need to cool off and relax.

Include mint leaves or juice in your diet in summer to maintain body temperature.

9. Gooseberry


Even though gooseberry has bitter taste, it has sweet benefits to your body. Rich with Vitamin C, it can be a great help to combat the harsh summer sun as it cools down the body temperature. It is also good for skin, hair, glands, and internal organs of the body. It also has anti-ageing properties.

Drink gooseberry once a day to prevent heat stress. Or you can also eat few fresh gooseberries daily.

10. Leafy vegetables


Spinach, kale, collard greens, celery, broccoli, cabbage and romaine take the nutritional cake for healing and helping your body. Since greens have high water content, they’re easy to digest and prevent dehydration and indigestion woes, common during summer. They help to thin the blood and assist your body in releasing heat, which has a cooling effect. They are high in fiber and vitamins, aiding digestion and helping you deal with summer heat. This means your body doesn’t have to work as hard, which saves you energy and keeps you cool. Besides these radish is another vegetable to beat heat. Radish contains 95 percent water as well as they’re high in riboflavin, fiber, calcium and magnesium.


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