ISSUE It’s not enough to stay hydrated during the hot summer months; it’s also important to eat food that’s safe and easily digestible

Haven’t we all been reaching out for a bottle of anything that’s water-based to quench our thirst this summer? While this is so, eating is as important as keeping ourselves hydrated throughout the day if our body and mind are to be energised to enable us to carry on with our daily chores.

While we can put a check on what’s being served at home, the same cannot be done when a menu is placed in front of us at a restaurant. We go overboard when the choice is wide, and the outcome isn’t always good.

Walking after a heavy meal may be possible in the evening, but what do we do if we indulge ourselves with an elaborate lunch? “Skip the next meal or give a gap of at least 5 to 6 hours before the next bite,” advises a Hyderabad-based dietician. Most of us would agree with this but there are others who’d like to play safe with their food choices in summer.

“I have some simple rules. A meal is usually accompanied by non-alcoholic drinks on a Sunday. And if I am drinking beer, then the food has to be absolutely light. I prefer Continental fare, complete with baked dishes, otherwise I go Indian with dal and tandoori rotis,” says food lover and writer Vijay Marur.

Wrong food will not only ruin your day, but it can lead to other problems if not attended to properly. That is because during summer the Basal Metabolic Rate (BMR) falls, so eating right and light will go a long way towards keeping us healthy. Nutritionist Esther Sathiaraj says, “BMR is high in winter; hence, we feel the need to eat more during these months.

During summer, on the other hand, it is more important to keep ourselves hydrated. One shouldn’t wait to feel thirsty. Grab a bottle of water at any time and start drinking it; this will protect us from the heat. To let the food settle and help the digestion process, begin your meal with nimbu pani or jal jeera . For the main course, stick to salads and fruits. Anything fresh and cooling. Opt for breads with accompaniments such as a light gravy or stew.”

Doctors suggest eating curd along with a meal and drinking buttermilk at other times. When it comes to eating meat, red meat can take a back seat, and fish and white meats can find a prominent place on the dining table.


Drink nimbu pani or jal jeera

Order rotis or plain rice instead of greasy varieties

Include fruits and vegetables in your diet

Keep yourself hydrated

Opt for white meats and fish instead of red meat