The weather in Mumbai can get challenging as the season of summer settles slowly. Temperatures can go up to 30°C to 40°C. the level of humidity makes it even hotter. This leads to a shift in our nutritional needs. The heat due to high temperature affects our digestion and hydration. As a result, there is an overall change in our energy levels.

This is why it is very important to change your diet that suit the higher temperature during the summer in Mumbai. A proper diet helps you to stay healthy, calm, and hydrated. Maintaining your ideal health helps your body function properly. This also helps to prevent heat strokes and keeps your body cool and dehydrated.

Today, in this article, we are going to discuss how you can get over this high temperature. This blog will provide useful dietary information from the eyes of a nutritionist. You will know how you can stay healthy and fit in this scorching heat of the summer with the right steps. Let us dive into the recommendation for a summer diet change in Mumbai

Mumbai’s Summer Weather: A Quick Overview

The heat of the summer in Mumbai can be intense. Heat combined with humidity can lead to the following-

Increased sweating which will lead toa loss of water and salts

You might feel exhaustion and fatigue, even when you are not doing any kind of heavy work.

You may feel uncomfortable and bloated due to slower digestion.

The risk of heat stroke and dehydration increases, especially when you are outdoors.

Best Recommendation by a Nutritionist

Hydration is The Key. It should be your top priority to keep yourself hydrated all the time. A nutritionist would suggest:

1. Drink Enough Water

Dietitian in Mumbai suggested that a person must make sure to drink at least2.5 to 3 liters of water regularly. When you are outdoors, it is easy to sweat more often. So, it is advised to drink more water when you are outside.

2. Eat Natural Hydrating Foods

Eat fruits and vegetables with high water content:

• Watermelon
• Cucumber
• Oranges
• Muskmelon

They help you to stay hydrated. They also offer a variety of vitamins and minerals to maintain your nutritional balance. While in day-to-day food, one should consider plant-based diet which is good for our health.

3. Try Herbal Infusions

Simple homemade drinks can keep you cool:

• Mint water

Drink water mixed with fresh min leaves to refresh your body.

• Coriander seed water

This acts as a natural coolant and supports digestion.

• Fennel Seed Water

Overnight soaked fennel seed with water is a great refreshing drink to keep your body cool.

4. Drinks to Avoid

• Caffeine

Consumption of too much caffeine causes dehydration

• Alcohols

Alcohol also causes dehydration and should be avoided.

• SugarySodas

They might seem like refreshing drinks but add a lot of calories. This results in an increase in thirst.

5. Seasonal Fruits and Vegetables to Include

There are some exotic and tasty fruits and veggies available in the summer. You can keep your body cool and well by choosing the right seasonal food. These foods provide many essential vitamins and minerals. We have mentioned below some of the best seasonal foods to keep you healthy:

Best Summer Fruits

• Watermelons

They are great fruits for hydrating your body and do not contain many calories.

• Mango

Summer is the season for enjoying mangoes. They are very delicious but have high sugar content. They are good for your health but eat in moderation.

• Muskmelon

They are rich in water content and great for digestion.

• Papaya

They are also available during the summer and have high water content. They also aid in the process of digestion.

• Lychee

They are seasonal fruits available in the summer. They are sweet and hydrate your body. They are also good sources of Vitamin C.

Summer Vegetables to Eat

• Cucumber

They keep your body cool and hydrated

• Bottle Gourd

Theyare light on the stomach. Hence, they act as a great food option for easy digestion.

• Ash Gourd

They help in the detoxification of the body and are advised to consume during summer.

• Spinach and other Leafy Greens

These are a rich source of iron and fiber which keeps your body healthy.

• Drumsticks

They have high nutrient content and help to keep your body cool.

Cooling Herbs

The following mentioned herbs provide refreshment and help in digestion. They also help to reduce body heat.

• Mint

This adds freshness to your drinks and meals.

• Coriander Leaves

They are great for digestion and help in internal cooling.

• Curry Leaves

They support digestion and make your food more flavourful.

Electrolyte Source

The drinks mentioned below act as electrolytes and are perfect to beat the heat of the summer.

• Coconut Water
• Lemon Water

6. Recommended Summer Meal Plan Adjustments

Here is how you can make small adjustmentsto your meals:

• Avoid heavy meals and eat smaller meals more often.
• Use cooling spices like cumin, coriander, and fennel to keep your body cool.
• Avoid processed foods and deep-fried items.
• Eat healthy meals mentioned below to stay healthy and beat the summer:

Steamed Vegetables

Curd Rice

Buttermilk

Khichdi

Fruit Salads

Light Soups

Fresh Vegetable Salads

• Try to limit the consumption of meat and eggs. These foods make you feel hot and sluggish.

7. Lifestyle & Nutrition Tips

Apart from maintaining a balanced meal, it is also important to have a check on your lifestyle. Your lifestyle and daily habits play a huge role in keeping you healthy in the summer. Here is some advice to keep yourself healthy and steady this summer:

• Eat Dinner Early

Try to complete your dinner by * PM or as early as possible. This gives your body enough time to digest the food before you go to bed.

• Avoid Skipping Breakfast

Eat a balanced breakfast to get enough protein and nutrients. This will help your body to function properly without being tired.

• Include Natural Probiotics in your Meals

Natural Probiotics mentioned below cool down your system and improve your gut health:

Butter Milk

Curd

Lassi

• Practice mindful eating

You should eat your food slowly and stop when you feel full. This helps to prevent overeating and causing discomfort in heat.

Concluding Thoughts

The weather during summer in Mumbai can be overwhelming. However, with the right food and lifestyle, you can easily beat the heat by staying healthy. You can follow the above-mentioned advice from a nutritionist to stay cool, fresh, and healthy. Let’s beat the scorching heat of summer this year with the r