Severe heatwave alert: Top cooling foods to eat and what to cut from your plate

As many parts of the country suffer from a record breaking intense heatwave, simply getting through each day with life as usual has become a struggle. While it's vital to stay indoors, limit sun exposure, and stay hydrated, another important aspect is diet. 

What you eat can have a major impact on whether your body is able to adapt to extreme temperatures -- either helping to keep you cool and energized, or making you feel even worse.
Here’s a guide to the foods that support your body during a heatwave — and those best left off the plate until the weather eases:

Foods you should during heatwave

When the mercury rises, opt for foods that are hydrating, light, and easy on the digestive system. These choices not only help regulate body temperature but also prevent fatigue and dehydration.   

Water-rich fruits and vegetables

Fruits and vegetables such as watermelon, cucumbers, oranges, tomatoes and leafy greens are full of water content and nutrients. They support natural hydration while being light on the gut. 

Water rich fruits and vegetables. (Credit: Freepik)

Yogurt, buttermilk and lassi

Yogurt, buttermilk and lassi all provide cooling effects to the gut too. Buttermilk (chaas) with a pinch of salt and cumin is a classic, replenishing fluids while soothing digestion.

Coconut water and other natural hydrators

Coconut water is the classic natural, electrolyte rich fluid for hydration that is free from added sugar. Aam panna (the raw mango cooler) or barley water also work to restore electrolytes too.

Cooling herbs, spices and mint

Coriander, fennel and basil are herbs and spices with natural cooling properties. Add to salads, chutneys or drinks for flavor and function. 

Sattu parantha. (Freepik)

Cooling grains and mixes

Sattu (roasted gram flour mix) and barley are traditional summertime staples for many portions of India. Mixed with water, lemon and salt, they are the cool summer food with taste while giving hydration, fullness, satiety and energy without raising body temperature.

Foods to stay away from

What you choose not to eat is just as important as what you eat. Some foods can increase internal temperature, your level of dehydration, or just make the heat feel worse. Here are some foods to limit or avoid, if possible, during a heatwave.

Oily and fried foods

 Deep-fried snacks, oily curries, and creamy dishes can slow digestion and raise your internal heat — the last thing you need in extreme weather. 

Deep-fried snacks, oily curries, and creamy dishes can slow digestion and raise your internal heat — the last thing you need in extreme weather. (Credit: Freepik)

 Excessive spices and read meat

While a little spice can be beneficial for aiding metabolism, too much can cause your body to overheat. Red meats are heavier and tougher to digest; select lighter proteins instead.

Caffeine, alcohol, and sugary drinks

 All of these are diuretic substances and will make you lose fluid from your body.  Switch any caffeine, alcohol or sugary drinks to natural type liquids, such as infusion water, herbal teas, or lemon juice. 

View this post on Instagram

Processed and salty snacks

Foods that contain a lot of sodium (salt) like chips, instant noodles, or packaged soups will only make things worse as they dehydrate you and produce water retention. 

Beyond hydration, your body needs support from you when a heat-wave is affecting energy and cognition.

Eating the right food at the right time can help regulate body temperature and regulate body energy. Make every meal count!