Stay hydrated this summer with these welcome additions to your diet

By Ashika Rajan, Trainee Reporter
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Summer Fruits
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During the summer months, dehydration is extremely common. This is why experts recommend including green vegetables, colorful fruits, and herbs in your diet to help your body stay hydrated while still protecting your skin.

If you want to make adjustments to your diet to make it more summer-friendly, here are some tips.

Ms. Karishma Chawla, a nutritionist and lifestyle trainer, shares the perfect summer diet plan for staying hydrated. She also explains how these foods can be enjoyed in novel ways.

Tomatoes are high in antioxidants such as vitamin C and lycopene, which are good for your overall health and skin.

  • Can be eaten in salad mix, raita, sandwiches, or lettuce wraps are all good options. It can also be skewered and served with cottage cheese.

Watermelon is rich in water and assists in preserving hydration. Lycopene is also present, which helps to protect skin cells from sun damage. Pectin is also abundant in watermelon

  • The watermelon seeds’ inner part is parched and eaten. It is thought that the seeds have a cooling effect. They’re best eaten themselves or in a mixed fruit salad in the first half of the morning. Jams, jellies, and marmalades can easily be made from berries.


Zucchini is made up of water 94 percent of its weight making it an ideal, summer ingredient. It is rich in vitamin C, which helps to improve the immune system and is also essential for skin and eye care. It has anti-inflammatory properties and its high potassium content aids in blood pressure control.

  • As a mid-evening snack, spiral noodles (spaghetti) tossed in olive oil can be made. For lunch or dinner, it can be served with sauteed vegetables, salad, or as a side dish with grilled fish or chicken.

Oranges are a seasonal summer fruit that is rich in vitamin C.

  • It’s best eaten on its own or as an orange shot.


Leafy veggies like spinach, broccoli, cabbage, cucumber are high in water content.

  • Best served as a vegetable, raita, lettuce, dipped in buttermilk or blended with skim milk or almond milk as a smoothie.

Berries, which are rich in antioxidants, are beneficial to skin health in the summer. They also contribute to the heat’s fluid levels.

  • It’s best served as fruit or blended into a smoothie.

Food for thought

To prevent headaches and brain fog in the summer, remember to drink plenty of water. To avoid water stagnation, have at least 3-4 liters of water on hand. Coconut water, kefir drink, smoothies, flavored water, vegetable juices, dandelion tea, and whey smoothies are all excellent fluid additions.

Summer is known for some delicious seasonal fruits, but consume them in the first half of the day to avoid gaining weight. To stop indigestion, eat them on an empty stomach.

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