​As the temperature rises during summer, it is important to make changes in the diet to stay healthy and hydrated. In this article learn more about dietary guidelines during the summer months.

Broad dietary guidelines –

• ​​​​​Stay Hydrated: With the scorching heat during summer, body losses a lot of fluids. To keep body hydrated, one should drink plenty of water, juices, and other fluids. Drinking eight to ten glasses of water per day is recommended. It is important to avoid sugary drinks and soda, as they can lead to dehydration. Coconut water is an excellent alternative to sugary drinks as it is a natural electrolyte and is packed with essential nutrients.

• Eat More Fruits and Vegetables: Summer is the season of fresh fruits and vegetables. These are rich in fiber, vitamins, and minerals, and they help to keep us hydrated. Fruits like watermelon, berries, peaches, and mangoes are great choices during summer. Vegetables like cucumbers, zucchini, tomatoes, and leafy greens are also excellent choices. They can be incorporated into salads or consumed as snacks.
• Choose Lighter Meals: During summer, it is best to choose lighter meals that are easy to digest. Heavy meals can make us feel sluggish and uncomfortable. Foods like grilled chicken, fish, salads, and sandwiches are good choices. It is important to avoid fried and greasy foods as they can cause bloating and discomfort.
• Limit Alcohol Consumption: Alcohol can cause dehydration, which can be dangerous during summer. It is best to limit alcohol consumption and to drink plenty of water when consuming alcoholic beverages.
• Keep Food Cool: In hot weather, it is important to keep food cool to prevent bacterial growth. Foods like meat, poultry, and dairy products should be stored in the refrigerator or a cooler. It is important to avoid leaving food out in the sun for long periods.
• Snack Smartly: Snacking is an important part of our diet, especially during summer when we need to maintain our energy levels. It is important to choose healthy snacks like fruits, nuts, and seeds. These are rich in nutrients and provide us with sustained energy. Avoid sugary snacks and processed foods.
• Eat Foods Rich in Electrolytes: Electrolytes are essential minerals like potassium, sodium, and magnesium that help to regulate the body’s fluid balance. In hot weather, our bodies lose electrolytes through sweat. Foods like bananas, sweet potatoes, avocados, and yogurt are rich in electrolytes and are excellent choices during summer.
• Pay Attention to Food Safety: Food safety is crucial during summer. It is important to wash fruits and vegetables thoroughly before consuming them. It is also important to cook meats thoroughly to prevent foodborne illnesses. Leftovers should be stored in the refrigerator and consumed within two days.
• Limit Salt: Excess salt intake can lead to several health problems, especially during summers. Here are some reasons why limiting salt during summers is crucial.​

​​List of foods & drinks to be consumend during summer time –