From juicy fruits to cooling herbs, here’s your go — to list for summer eating

When summer arrives in full swing, everything starts to feel a bit heavier - the air, the clothes and definitely the food. Suddenly, the meals that felt comforting a few months ago feel far too much. Our bodies naturally begin to crave lighter, cooler and more refreshing foods and there’s a good reason for that.

What we eat plays a big part in how we handle the heat. Some foods help us stay energised, hydrated and cool. Others just make us feel more drained and uncomfortable. It’s not about dieting or following trends. It’s about listening to your body and giving it what it needs to feel good in hot weather. So what exactly should you be eating when the mercury soars? And which foods should you politely push aside? Let’s unpack the ultimate guide to essential summer eating - the kind that keeps you cool, energised and glowing from the inside out.

Here’s a simple summer food guide  what to eat more of, what to avoid and how small changes can make a big difference.

What to Eat

Fresh Fruit and Vegetables: Summer gives us some of the most hydrating and colourful produce. Watermelon, cucumbers, oranges, tomatoes, leafy greens — these are all full of water and vitamins that help your body stay cool and nourished. A bowl of fruit or a quick cucumber salad can feel like instant relief on a hot day. Add mint, lemon juice or a sprinkle of chaat masala for extra flavour.

Yoghurt and Curd: Light, cooling and great for digestion, yoghurt is perfect in summer. You can eat it plain, add fruit or honey, or turn it into a savoury raita or chaas (buttermilk). It keeps your gut healthy and helps prevent bloating, which many people experience in the heat.

Herbs and Spices That Cool You Down: Mint, coriander, fennel, cumin, and cardamom are not just flavourful,  they have natural cooling properties. Add them to your meals, drinks or chutneys. Mint and lemon in water is a classic summer drink that never fails.

Keep It Easy: Summer food doesn’t need to be fancy. A bowl of fruit, curd rice, or a glass of chaas can do wonders. Listen to your body, keep things light and enjoy the season for what it is, slow, sunny, and full of flavour.

Sugary and Fizzy Drinks

These feel refreshing for a moment but often leave you thirstier. They also add empty calories. Go for nimbu pani, fruit-infused water, or even plain chilled water with a pinch of salt.

Coconut Water

A natural way to rehydrate, coconut water is packed with potassium and electrolytes. It’s gentle on the stomach, refreshing and far better than any fizzy drink or packaged juice. Keep a few at home or grab one on the go after walking in the sun.

Simple Grains and Light Meals

Think lemon rice, khichdi, poha or steamed veggies with dal. These are easy to digest and leave you feeling light but satisfied. Avoid heavy sauces or too many ingredients — simplicity works better in summer.

What to Avoid (Or Cut Down On)

Fried and Oily Foods

Fried snacks, creamy curries and rich gravies can make you feel heavy, bloated and sluggish. They also take longer to digest, especially in hot weather. Try baked or steamed alternatives instead.

Too Much Spice

Some heat is okay, in fact, sweating a little can help cool the body. But very spicy, oily dishes can cause discomfort, acidity and even heat rashes in some people. Balance your meals with yoghurt-based sides or fresh herbs.

Too Much Caffeine

Many of us reach for cold coffee or strong tea in summer, but too much caffeine can dehydrate you. Try cutting back or switching to iced herbal teas. Always pair caffeine with a glass of water.

For Students and College — Goers

• College life during summer can be hectic,  from back-to-back lectures to long commutes and late-night study sessions. It’s easy to reach for a packet of chips, instant noodles, or cold coffee when you’re tired and in a rush. But these quick fixes often leave you feeling more drained than energised.
• If you’re a student, summer is the time to keep your meals light but smart. Start your day with something hydrating like fruit, yoghurt or a banana smoothie,  it takes just minutes to make and keeps you going through the morning. For lunch, carry something simple from home, like lemon rice, chapati rolls with veggies, or curd rice in a flask - it stays fresh and doesn’t feel too heavy.
• When it comes to snacks, skip the fried foods from the canteen every day.
• Keep roasted chana, fresh fruit, or a small box of dry fruits in your bag. Chaas or nimbu paani is a great replacement for cold aerated drinks. Many students also forget to drink enough water - carry a bottle and actually use it.
• Late-night study sessions can be tricky. Instead of ordering greasy food, try having toast with peanut butter, a boiled egg or even a bowl of curd with a little jaggery. These are better for your digestion and help you sleep better too.
• Eating right doesn’t have to be expensive or complicated. Just make small changes that help you feel better during the day and you’ll notice a big difference in your energy and focus.