NUTRITIONIST’S GUIDE TO STAYING HYDRATED

When summer hits hard, your best bet is to nourish the body with foods that naturally hydrate, cool, and energise. According to Sudha Rama Nyapati, Founding Director and Consulting Nutritionist at Delphis, Hyderabad, the trick is to stick with seasonal, pulpy fruits and water-rich veggies that act as natural coolants and replenish lost nutrients

Sudha Rama Nyapati

Fruits That Heal

Mangoes, watermelons, muskmelons, jackfruits, bananas, grapes, figs, water apples, pineapples, and pomegranates are in season for a reason. These are rich in Vitamin C, packed with antioxidants, and pitta-balancing when eaten the right way. Think local, fresh, and whole, suggests Sudha.

Sip this

Adding, for hydration that actually works, coconut water is nature’s answer to ORS — filled with essential minerals like sodium, potassium, and magnesium that support fluid balance and muscle function. For something with a little more flavour, buttermilk with a pinch of cumin or mint aids digestion.

Veggies That Hydrate

Vegetables like cucumber, bottle gourd, ridge gourd, ash gourd, snake gourd, radish, country tomatoes, spinach, cabbage, and carrots are perfect for keeping your body hydrated and happy. Sudha recommends choosing what’s fresh, local, and easy to digest.

Dal with Benefits

Moong dal is a great summer protein — light on the stomach but filling and nutritious. Pair it with a salad of cucumber, tomato, coriander, and lime, topped with fresh herbs and cooling chutneys. Herbal buttermilk on the side? Even better.

Chill with spices

While spices are usually thought of as heating, several actually help cool the system. Cardamom, fennel, and mint can be added to teas, dals, or salads for a refreshing, gut-soothing twist.

Herbal Elixirs

Herbal teas like hibiscus, liquorice, and mint are excellent sources of hydration and antioxidants, and infusing water with cucumber, watermelon, or lime makes sipping more enjoyable. Just keep it cool — never ice cold.

Hard Pass

And finally, avoid anything too fried, spicy, fermented, or sour — these can irritate digestion in the heat. Stick to what’s seasonal, simple, and naturally cooling, and your summer will be lighter, calmer, and a lot more comfortable.