General Wellness, Plant-based Nutrition

Stay Healthy in Summer with These 7 Nutrition Tips

Summer Nutrition Tips

Days are about to get longer and lazier with the beginning of the summer season.

While this season gives us a much-needed break from the chilly and cold winter days, it is the culprit behind several health problems like upset stomach, heat stroke, dehydration, and more. But all this can be avoided or controlled if you stay healthy in summer with these seven essential summer nutrition tips.

7 Healthy Summer Nutrition Tips


  1. Keep Control Over Your Portions

You can still eat the delicious food items you love; only watch how much you eat by indulging in a limited quantity. That’s called portion control. And this is necessary, especially in summer. Staying healthy in summer is a challenge, but not anymore if you avoid overeating.

In summer, eating more than enough can take longer to digest, especially at night. One way to avoid it is by downsizing your meals at night. This trains your body to get satiated with a small meal portion and is one of the most crucial summer nutrition tips that can help you stay refreshed for longer.

  1. Eat Healthy

Take a healthy eating plate when you sit down for a meal or a snack. By a healthy plate, we mean to say keep it balanced with the perfect amount of fat, proteins, carbohydrates, and fibre. So, whether eating in the office or going out for a party or dinner, having a healthy eating plate is essential.

It’s great to balance the meal out with seasonal fruits (mangoes, melons, oranges), whole grains (whole oats, buckwheat, sorghum, brown rice, millet, barley, khapli wheat flour), protein (almonds, lentils, peanuts), and vegetables (ladyfinger, carrots, gourds, cucumbers).

  1. Stay Hydrated

One of the most important nutrition tips for summer is not related to food, but it is about water. The scorching heat in summer is bound to make you feel dehydrated. Hence, it’s essential to drink lots of water to stay hydrated. Remember to drink at least eight glasses of water throughout the day to help your body rehydrate and make its metabolic functions perform better.

With the sun on your head and the constant sweat on your face, drinking ice-cold water is tempting. However, that’s not good for your health as it causes temperature mismatch. Instead, drink room-temperature water.

  1. Take Limited Amounts of Caffeine

High consumption of coffee and tea can reduce water content in your body, leading to dehydration. This happens because caffeine contains mild diuretic effects that could lead to frequent urination.

Limit caffeine intake to one or two cups of coffee or tea in a day to avoid dehydration and stay healthy in summer. Another great summer nutrition tip is to avoid caffeine as much as possible and replace it with shikanji, coconut water, or kokum sherbet.

  1. Replace Carbonated Drinks with Fresh Juice

Joyful cute indian woman brunette laughing blushing while sitting in an outdoor cafe on a sofa near coffee table drinking strawberry smoothie for her summer nutrition

Carbonated drinks and energy drinks might quench your thirst for the time being, but they have a hazardous effect on your health with continued consumption. Sugar is their main ingredient after water, and its excessive consumption can lead to a risk of type 2 diabetes and weight gain.

Although drinking water is the best way to get rid of your thirst, there are times when you might not feel like drinking water in summer. Grabbing a soft drink is easy, but it will leave you with health issues in the long run. So, replace them with fresh orange, watermelon, or lemon juice to stay healthy in summer, as they’re loaded with essential vitamins.

  1. Consume Less Meat

Meat is known to increase your body heat, something you want to avoid in the summer season. Moreover, it takes longer to digest meat, which is again something you want to stay away from to avoid stomach problems.

Consuming less meat in summer or avoiding it altogether is advisable. If you eat meat daily, try to cut it down to once or twice a week. Consume eggs or fish to fill the protein gap in your diet.

  1. Ditch Junk Food

While you may crave oily and greasy junk food during this time of year, avoid them, as indulging in them for a long time can negatively impact your health. When you eat fatty, oily foods, your digestive system has to work harder than usual to break down the fat molecules. This can leave you feeling bloated, uncomfortable, and even nauseous. These symptoms are particularly unpleasant during hot weather when your body is already under stress from the heat.

Hence, say goodbye to junk food with heavy spices. Light and nutritious food should be your go-to food for summer!


Implementing healthy summer nutrition tips can make all the difference in your summer season. Making conscious food choices will allow you to take full advantage of summertime. Stocking up on fresh fruits, vegetables, lean proteins, and whole grains will provide nutrients that fuel your body and keep you energized throughout the day.

By following these simple steps, you can make sure that you maintain your energy levels and overall health during this exciting season.