Summer is starting: learn how to stay hydrated, prevent tanning, and choose nutritious foods to keep your body healthy, fresh, and glowing all season long.
New Delhi: As temperatures rise and the days grow longer, summer brings sunshine, vacations, and outdoor fun. But along with the excitement comes intense heat, dehydration risks, tanning, and fatigue. Taking care of your body during summer is essential to maintain energy, protect your skin, and stay healthy.
Here’s your complete guide to staying hydrated, preventing tanning, and choosing nutritious foods this summer.
Why Hydration Is Crucial in Summer
During summer, your body loses more water through sweat. If you don’t replenish fluids properly, it can lead to dehydration, headaches, dizziness, and low energy.
Tips to Stay Hydrated
- Drink atleast 8-10 glasses of water daily (more if you’re outdoors)
- Start your day with a glass of Luke warm water.
- Carry a resuable water bottle wherever you go.
- Add natural flavours like lemon, mint, or cucumber to encourage more drinking.
- Avoid excessive caffeine and sugary drinks, which can increase dehydration.
Hydrating Summer Drinks
- Coconut water (natural electrolytes)
- Fresh lemon water
- Buttermilk
- Homemade fruit-infused water
- Watermelon or muskmelon juice (without added sugar)
How to Prevent Tanning and Protect Your Skin
Exposure to strong UV rays can cause tanning, sunburn, pigmentation, and premature aging. Protecting your skin should be a top priority during summer.
- Use Sunscreen Daily
Apply a broad-spectrum sunscreen with SPF 30 or higher at least 20 minutes before stepping out. Reapply at least every 2-3 hours if you’re outdoors.
- Wear Protective Clothing
- Lightweight, full-sleeve cotton clothes
- Wide-brim hats
- Sunglasses with UV protection
- Carry an umbrella when needed
- Avoid Peak Sun Hours
Try to limit outdoor activities between 11 AM and 4 PM when UV rays are strongest.
- Natural After-Sun Care
- Aloe vera gel for soothing skin
- Cucumber juice for cooling.
- Rose water as a refreshing toner
Nutritious Foods to Eat During Summers
Eating the right foods keeps your body cool, boosts immunity, and prevent fatigue.
- Water-Rich Fruits
- Watermelon
- Muskmelon
- Oranges
- Strawberries
- Pineapples
These fruits not only hydrate but also provide essential vitamins and antioxidants.
- Seasonal Vegetables
- Cucumber
- Bottle gourd
- Zucchini
- Tomatoes
- Leafy greens
They are light, easy to digest, and packed with nutrients.
- Light & Balanced Meals
- Yogurt-based dishes
- Salads with sprouts
- Grilled Vegetables
- Lentils and whole grains
Avoid heavy, oliy and spicy foods that can cause discomfort in hot weather.
Extra Summer Wellness Tips
- Take cool showers to regulate body temperature.
- Excercise early in the morning or late evening.
- Get adequate sleep to recover from heat stress.
- Keep indoor spaces well-ventilated.
