As temperatures continue to rise, we often notice a decrease in our energy levels and motivation to do the things we need to do to stay healthy. Sweat, sunburn, and the scorching heat are some of the biggest obstacles to us getting fit and getting that summer body we’ve always wanted.

Summer workouts seem like a chore. But here’s the rub. You’re not doing it right. Not all diet and exercise plans are designed with summer in mind. 

Every time of year, our bodies need different things. Here are a few things you can do to stay fit and healthy this summer.

Foods to Eat During the Summer Season

Our bodies lose a lot of water during the summer months. We need to make up for this water loss to maintain electrolyte levels and stay hydrated. 

During the summer, foods high in water content, that help cool the body, and that are packed with important vitamins and minerals should be avoided. Nutrient-dense seasonal fruits and vegetables are abundant. 

Let’s take a look at some of the foods you can enjoy during the summer months.

Curd: Unsweetened plain curd is a potent probiotic that helps with digestion.  Curd rice is a traditional food staple in many coastal regions of India.

Tender Coconut Water: Tender coconut water is a tasty natural summer drink that has been known to increase your energy levels. It has high levels of several vitamins and minerals that are needed to keep your body’s electrolytes balanced. And if you’re lucky, you might even catch a glimpse of the sweet coconut kernel, which is sometimes present during the ripening process of the sweet coconut.

Sweet corn: Sweet corn has a high fiber content and is rich in vitamin A, vitamin E, and vitamin B, which are essential for healthy skin, hair, and eyes. It can also help to slow down the aging process. Sweet corn can be used in many different recipes.

Buttermilk: Consuming buttermilk during the summer months helps keep your body cool and keeps you hydrated. Buttermilk may also help prevent heat stroke.

Mangoes: In addition to being good for your health, mangoes are also good for your immune system and are rich in iron and magnesium.

Watermelon: The melon cooler and the mojitos are packed with all the nutrients you need to feel your best.

Cucumber: Water-soluble cucumbers are cold-dried and add crunch to salads.

Berries: Antioxidant-rich berries like blueberries, raspberries, and even gooseberries (Amila) can be added to smoothies or eaten as a snack.

Lemonade: Nimbu Pani is also known as lemonade. Lemonade is one of the best drinks to drink when you’re feeling low on energy.

Roasted gram powder (sattu): You can easily make coolant drinks with sattu-added coriander leaves or mint leaves, salt, or sugar according to your needs. Coolant drinks not only refresh you but also provide you with a good amount of protein and fiber required by your body.

Also, Read: The Best Summer Vacation Spots For Families In India

Exercises that boost healthy living during Summer

The key to fitness is consistency and staying active in the heat. Here are some summer workouts you can enjoy.

Swimming: Swimming is a great way to stay cool and exercise without being too intense. Swimming can help you lose a lot of weight in a short amount of time.

Brisk walking: Walking in the mornings or evenings is one of the best ways to stay active in the summer.

Hiking: Hiking in the mountains is a great way to get away from the hustle and bustle of city life. It’s an adventure sport that’s perfect for summer.

Cycling- Get rid of your car and ride your bike to the nearby market. Cycling is a great way to stay in shape while also saving money on your car.

11 General Tips To Beat the Heat

• Put on loose apparel.

• Summer is one of the most difficult times to digest food. Eat small portions often to avoid bloating and digestive issues.

• To keep your eyes safe from the sun’s rays, wear sunglasses.

• Utilize generous amounts of sunscreen to protect your skin from harmful UV rays.

• Steer clear of consuming too much caffeine.

• For the afternoon, try to stay inside.

• Steer clear of street, deep-fried, and fast food.

• Consume plenty of fluids.

• Don’t neglect your workouts.

• Limit the consumption of your packaged drinks as they contain high sugar content.

• Eat seasonal vegetables.

Common Summer Diseases

From headaches to skin rashes and sunburns, summer brings a variety of health issues. Summer illnesses can range from minor ones like measles to serious ones like jaundice and more. You need to take preventative measures against summer illnesses. Here are some tips:

Sunburn

Some of the signs of sunburn include reddening or discoloration of the skin, feeling a bit lightheaded, and feeling tired. To avoid sunburn, use sunscreen at least 20 minutes before going outside.

Heat stroke

Another common summer illness is heat stroke, which can be life-threatening if not treated. Heat stroke symptoms can include shortness of breath, rapid heart rate, elevated body temperature, disorientation, etc. Don’t go out in the afternoons.

Prickly heat

Prickly heat is a red rash caused by an excessive amount of moisture and heat. Prickly heat can also be caused by sweat glands being blocked. To reduce prickly heat, you can apply prickly heat powder to the affected areas.

Food poisoning

The summer heat can cause the food to spoil quickly. To avoid food poisoning, store the leftovers in the refrigerator. The food must be cooked properly to prevent spoilage.

Diarrhea

Food spoilage is one of the main causes of diarrhea during the summer months. Eating food that is unclean and drinking alcohol can also contribute to diarrhea. To avoid diarrhea, only drink water after it has been boiled, and make sure to wash your vegetables before and after cutting them.

Skin Rashes

Skin rash is one of the most common skin issues during the summer months, affecting both children and adults. It is caused by excessive sweating. To prevent skin rash, make sure to bathe regularly, change your clothes frequently, and avoid wearing clothes that are too tight.

Chickenpox

Chickenpox is one of the top summer illnesses. It begins with a rash that is full of fluid and red, with small rashes and a high fever. Chickenpox is most common in children and those with weakened immune systems and is very contagious.

Measles

Another common summer illness is measles. The measles virus is a paramyxovirus that reproduces more rapidly during the summer months. Early signs include coughing, a high fever, a sore throat, reddening of the eyes, and small white spots on the skin. Later on, the measles rash spreads throughout the body.

Eating right, exercising, and keeping your skin healthy are just a few ways to stay fit and healthy during the summer months. If you have a chronic health condition such as diabetes, high blood pressure, etc., discuss with your doctor or dietitian the changes you need to make to your diet based on seasonal changes.