With the arrival of summer, it’s important to include foods that may help your body stay cool and refreshed. Rising temperatures increase sweating, which can lead to fluid loss and dehydration.
A summer-friendly diet should focus on light, easy-to-digest, and water-rich foods that not only replenish lost fluids but also provide essential vitamins and minerals [7]. Seasonal fruits and vegetables are especially beneficial as they support hydration, digestion, and energy balance.
Top 12 Cooling Foods to Keep you Cool
Here are 12 foods that can help you stay refreshed and maintain hydration this summer:
1. Cucumber
Cucumbers are about 95% water [1], making them an excellent choice for hydration. They are low in calories and contain potassium, which may help replenish electrolytes lost through sweat [8]. Enjoy them raw in salads, smoothies, or as a refreshing cucumber-infused water.
2. Melons
Watermelon and muskmelon have high water content (over 90%) along with vitamins A and C, which support skin health and immunity [2]. These fruits are naturally hydrating and can be eaten fresh or added to fruit salads and smoothies.
3. Leafy Greens
Vegetables like spinach, kale, and lettuce are rich in water, fibre, and essential nutrients. They are generally easy to digest and help support hydration levels. Add them to salads, smoothies, or light meals.
4. Buttermilk
A traditional fermented dairy drink, buttermilk is hydrating and contains probiotics that may support digestion [3]. It can be flavoured with mild spices like cumin or ginger for added taste and digestive benefits.
5. Mango
Mangoes provide vitamins A and C and dietary fibre. They are best enjoyed fresh and in moderation, as they are naturally sweet. Mangoes can be a delicious and nutrient-dense addition to a balanced summer diet.
6. Lemon
Lemon juice is a good source of vitamin C and may aid digestion when added to water or meals [4]. It provides a refreshing flavour and supports hydration when consumed in lemonade or infused water.
7. Curd and Yoghurt
These dairy products contain calcium and probiotics, which can promote gut health and a feeling of coolness [5]. They are versatile and can be enjoyed plain, in smoothies, or as part of meals.
8. Fish
Lean fish such as salmon and cod provide protein and omega-3 fatty acids, supporting overall cardiovascular health. Fish is a lighter protein option compared to red meat and can be grilled or baked for easy digestion.
9. Avocado
Avocados are rich in healthy monounsaturated fats and contain fibre and potassium. While nutrient-dense, they are best consumed in moderation as part of balanced meals due to their higher calorie count.
10. Mint
Mint leaves have a natural cooling effect and can add a refreshing flavour to drinks, salads, or teas [9]. Mint tea can also support digestion and hydration.
11. Chamomile
Chamomile tea is known for its calming properties and may help promote relaxation. Drinking chamomile tea may be soothing during hot summer evenings [6].
12. Coconut Water
Coconut water is a natural source of electrolytes such as potassium and magnesium [6]. It may help maintain hydration and support fluid balance during hot weather [8].
Expert Quote
Including hydrating, nutrient-rich foods like cucumbers, melons, and leafy greens in your summer diet can greatly enhance your body’s capacity to regulate temperature and maintain electrolyte balance [7]. These foods supply vital vitamins and minerals while also helping to prevent dehydration, which is especially important during hot weather.
– Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
Which foods are good for cooling the body?
Foods high in water content, such as cucumbers, watermelons, and yoghurt, help keep the body hydrated and may contribute to a cooling effect [7].
Which fruit cools the body?
Watermelon is known for its high water content (over 90%) and natural electrolytes, making it an excellent fruit to help support fluid balance during hot weather.
What foods are good for someone who is feeling the heat?
Hydrating foods like cucumber, yoghurt, mint, and coconut water can help replenish fluids and refresh the body when feeling overheated [7], [8].
How to reduce body heat in summer?
Eating hydrating fruits and vegetables with high water content—such as cucumbers and watermelon—along with staying well-hydrated, can help your body manage heat and prevent dehydration in summer [7].
References
[1] Miller, C. H., & Wehner, T. C. (2021). Cucumbers. In Quality and preservation of vegetables (pp. 245–264). CRC Press. https://www.taylorfrancis.com/chapters/edit/10.1201/9781003210382-8/cucumbers-miller-wehner
[2] Kaur, M., Masih, A., & Singh, B. (2021). Muskmelon (Cucumis melo): Comprehensive review. International Journal of All Research Education and Scientific Methods, 9(5), 3591–3619. https://www.researchgate.net/profile/Amy-Masih/publication/352029951_Muskmelon_Cucumis_melo_Comprehensive_review/links/6789259f82501639f5f29569/Muskmelon-Cucumis-melo-Comprehensive-review.pdf
[3] McAmis, J. (2022). Bury Me in Buttermilk (Master’s thesis, University of Wyoming). https://search.proquest.com/openview/682bdb2b5291617406c360d91104039f/1?pq-origsite=gscholar&cbl=18750&diss=y
[4] Greenhalgh, P., & Limon, C. (2021). Lemon. IFEAT Socio-Economic Report. https://ifeat.org/wp-content/uploads/2021/09/Socio-Economic-Report-on-Lemon-2021.pdf
[5] Kırdar, S. S. (2022). Traditional centennial flavor: Silivri yogurt. Research & Reviews in Agriculture, Forestry and Aquaculture, 59. http://www.irbis-nbuv.gov.ua/cgi-bin/irbis_nbuv/cgiirbis_64.exe?I21DBN=LINK&P21DBN=UJRN&Z21ID=&S21REF=10&S21CNR=20&S21STN=1&S21FMT=ASP_meta&C21COM=S&2_S21P03=FILA=&2_S21STR=Vejpte_2021_3(11)__6
[6] Rethinam, P., & Krishnakumar, V. (2022). Health benefits of coconut water. In Coconut water: A promising natural health drink—Distribution, processing and nutritional benefits (pp. 385–455). Springer International Publishing. https://link.springer.com/chapter/10.1007/978-3-031-10713-9_9
[7] Centers for Disease Control and Prevention (CDC). (2023). Heat and your health. https://www.cdc.gov/disasters/extremeheat/heattips.html
[8] National Institutes of Health, Office of Dietary Supplements. (2022). Electrolytes: MedlinePlus Medical Encyclopedia. U.S. National Library of Medicine. https://medlineplus.gov/ency/article/002350.htm
[9] National Institutes of Health, National Center for Complementary and Integrative Health. (2022). Herbs at a glance: Mint. https://www.nccih.nih.gov/health/mint
[10] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future (Matricaria recutita L.). Molecular Medicine Reports, 3(6), 895–901. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/