Beat the Heat: Best and Worst Foods to Eat During a Heatwave:

As record-breaking heatwaves sweep across many parts of the country, staying cool and safe becomes a daily challenge. Beyond staying indoors and hydrated, your diet plays a critical role in helping your body manage heat stress.

Eating the right foods can regulate body temperature, support hydration, and maintain energy. Eating the wrong ones can worsen dehydration, fatigue, and heat-related stress.

Foods You Should Eat During a Heatwave

Choose hydrating, light, and easy-to-digest foods that cool your system and energize you.

1. Water-Rich Fruits and Vegetables

Best choices: Watermelon, cucumbers, oranges, tomatoes, lettuce

Benefits: High water content, refreshing, gentle on digestion

2. Yogurt, Buttermilk, and Lassi

Buttermilk (chaas) with salt and cumin is a traditional cooler

These promote gut health and provide natural hydration

3. Coconut Water and Natural Coolers

Rich in natural electrolytes and free from added sugar

Alternatives: Aam panna, barley water

4. Cooling Herbs and Spices

Use mint, fennel, basil, coriander in drinks and salads

Naturally lower body heat and aid digestion

5. Cooling Grains: Sattu and Barley

Sattu mixed with water, lemon, and salt is a protein-rich hydrator

Barley water offers cooling benefits and is easy on the stomach

Foods to Avoid During a Heatwave

Avoid foods that raise internal heat, slow digestion, or contribute to dehydration.

1. Oily and Fried Foods

Heavily fried snacks and rich curries increase internal heat

Slow digestion, leading to discomfort in extreme weather

2. Excessive Spices and Red Meat

Spicy foods can trigger sweating and heat generation

Red meat is harder to digest—choose lighter protein alternatives

3. Caffeine, Alcohol, and Sugary Drinks

These act as diuretics, leading to fluid loss

Replace with herbal teas, lemon water, or infused water

4. Processed and Salty Snacks

High-sodium foods like chips or instant noodles cause dehydration

May also lead to water retention and bloating

Make Every Meal Count During the Heat

Managing your diet wisely can reduce heat-related fatigue and support cognitive function. Choose foods that hydrate, nourish, and cool, and avoid those that increase body heat. Smart eating is essential for staying safe and energetic during summer’s harshest days.