Top 9 ways to beat your Summer Woes!!

" Feeling hot, Hot, HOTTT!!" is all set to be the theme for this Summer. With the rise in global warming not only are the temperatures going off the charts but also our dear Spring Season is being gate crashed by the harsh Summer.

With the schools and offices trying to get back on the old schedules, we need to take especial care of not just our loved ones but us too and ensure that we are ample hydrated throughout the day - not just to keep away the dehydration but also to stay " Thanda, Thanda - Cool, Cool". Drinking plenty of water though essential is not the only thing that you should be on the look out for in the dreaded Summers.

Lets get you Summer Ready with these top 9 tips to beat the Summer Sun.

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‍1. THE GOOD OLD GLASS OF WATER : When we think of the glaring sun, the unbeatable heat and

the draining humidity, the 1st thing which comes in our mind is a glass of water. Water is essential not just to relieve us from the thirst and to keep us cool by regulating the body temperature, but also to flushes out toxins from our body and helps us to maintain a healthy gut. Ideally adults should be drinking around 10 to 14 glasses of fluids on a daily basis - while for children 6 to 10 glasses does the trick. Carrying a bottle of water wherever you go and keeping a filled water bottle at the work desk / study table will help to fill the "Water Quota" for the day. For those who don't like to drink plain water they can add cucumber, mint or lemon slices to it and turn it into an infused water.

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‍2. KEEP THINGS COOL WITH THE FRUITY AFFAIR : Summer fruits are especially rich in their water

as well as micronutrient and antioxidant content. That's why taking freshly cut fruits are a great way to rejuvenate and knock the summer heat off. Summer fruits like melons, lychees, pineapples, plums, coconuts, mangoes, etc. can be cut and served or turned into salads, chaats, smoothies or juices.

Another fun way to include fruits is to make fruit popsicles at home. Not only are they nutrient packed but also a much better alternative to the store bought varieties. With a tad bit of creativity, you can turn any combination of wholesome fruit, fruit juice, yoghurt or milk into yummy homemade fruit popsicle. You can involve the kids as well and play around with the ingredients and enjoy the frozen treats together.

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‍3. THE VEGGIE DELIGHT : Vegetables should be a part of your daily diet in the summer too. They are

great at combating diseases and supporting the immune system. Taken as raw salads, cordial, cooked gravies, juices or smoothies- vegetables excel in their ability to help in this intimidating heat. Summer vegetables like gourds, cucumbers, tomatoes, squash, etc helps to replenish the lost electrolytes and minerals. Indulging in a chilled cucumber - mint juice, a carrot smoothie or a bowl of cold salad are awesome revitalizing options for summers.

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‍4. THE MILK STORY: Be it a glass of plain milk / curd or the same blended with the fruit of your choice,

it is a great way of adding Calcium and B- Vitamins to your diet. Drinks like buttermilk / chaas is yet another excellent, reviving summer drink because it provides the body with the required probiotics, minerals and vitamins- which helps to cool down the gut. It is also a very appetizing alternate for those who don’t tolerate or like milk!‍ Including a bowl of curd rice, plain curd or raita along with the meals is another great alternative to help your tummies chill.

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‍5. WAH! CHAI: A nice cup of tea does give a boost of energy on a long and tiring days. A steaming cup of

herbal tea or green tea will stimulate the metabolism and can be ideally consumed any time in the day. Freshly made iced tea (not the sugary bottled ones) is also a great "Thanda" option for an instant shot of energy. Including a cup of relaxing chamomile tea right before bed ensures a good quality of sleep and makes you feel better rested next morning.

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‍6. SPICE SHOT: It is a good practice to include moderate amount of spices , such as fresh ginger, red

chilli, black pepper, turmeric, etc. in the diet because - though initially they will warm you up by stimulating the heat receptors in the mouth and enhancing blood circulation this will initiate sweating which will in turn cool the body down. But do take care of not going way to overboard on the Spice side as they might trigger gastric issues like heart burn or acidity if over consumed.

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‍7. TAKE CARE OF YOUR MEAL TIMES : Eating small, frequent meals is a good practice because the

larger the meal, the more metabolic heat your body creates while breaking it down. So try breaking down the meals into 5 - 6 small parts. Milkshakes, Salads, Smoothies and Juices are great snacking options for summer. Do try and avoid foods like red meat, junk items and carbonated beverages as they can mess up your gut and cause digestive issues.

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‍8. POOL TIME : Working out during Summers can feel like a torture but not when you are having fun

while working up a sweat. Swimming is a great full body workout option for summers. Not only it is a great cardio but also is very refreshing on hot summer days. If you dont know how to swim, Summer is the best season to start taking the swimming lessons. Another great summer workout alternative is Yoga which will help to relax the body as well.

9. WHAT ABOUT THE BOOZE ?!! : While a bottle of chilled beer does sound great at the end of a tiring

summer day, many a times, drinking alcoholic beverages during summer can put you at risk. This is because it increases the chances of dehydration (due to sweating and frequent urination) and heat strokes. So this summer switch over to the more refreshing non alcoholic beverages to enjoy the Summer Sun better.

Apart from all of these, do remember to have a good 7 - 8 hours of sleep daily, reduce your stress and Stay Happy ! Have a Wonderful Summer.

Be summer ready.

- Authored by

Nikita Mitra, Senior Nutritionist