• Cafe Nutrition Admin

• 29, Apr. 2025

How to Maintain a Healthy Diet During Mumbai Summer Heat

Mumbai's summer heat can be extreme, with temperatures exceeding 30°C. Coupled with humidity, the air feels even hotter and there is profuse sweating. Staying hydrated and eating a well-balanced meal are critical in such high weather conditions to avoid exhaustion, dehydration, and other heat-related problems. Here are some pro tips from the best nutritionist in Mumbai to help you make be to make healthy meal choices during the hot summer months. These recommendations are practical to help you maintain a balanced diet and feel energized while battling Mumbai's heat.

1. 1.      Stay Hydrated

Hydration is essential, particularly in Mumbai's humid heat. As temperatures rise, your body loses water through sweat, which can cause dehydration if not replenished regularly. The ideal method is to not wait for thirst at all. Just keep sipping water through the day.

• To stay hydrated, drink at least 8-10 glasses of water each day, which can go up to 12-14 glasses too during Mumbai's heat waves. Carry a water bottle with you and keep sipping throughout the day.

• Alternatively, enhance your water with natural infusions. Add lemon, mint, cucumber, or ginger to boost the flavour of water with added health benefits. These infusions give antioxidants, aid digestion, and calm your body.

• Beverages such as lemon water, buttermilk, and coconut water help in adding hydration along with flavour. Just a glass of any of the above beverage daily will do wonders.

1. 2.      Add Light and Cooling Foods

Hot heat can make heavy, oily meals difficult to digest. Instead, choose lighter meals that are easy on the stomach and leave you feeling energized all day like:

• Salads: Incorporate a range of fresh, leafy greens and vegetables such as cucumber, lettuce, tomatoes, and bell peppers into your meals. These foods are hydrating and high in fiber, which keeps your digestive system running smoothly.

• Curd or Yoghurt: A refreshing, probiotic-rich summer snack. Yoghurt aids digestion, cools the body and helps in maintaining good gut bacteria. You can serve it with fresh fruits, vegetables and can add cumin powder for added flavour.

• Fresh Fruits: Eating water-rich fruits like watermelon, cucumber, muskmelon, pineapple, and citrus fruits keeps you hydrated while also providing vitamins and antioxidants. Fruits like these are easy on the stomach and cool in the summer heat.

1. 3.      Incorporate Cooling Spices and Herbs

During the hot summer months, certain herbs and spices might help you cool down and digest better. Incorporating these into your meals can enhance flavour too.

• Mint: Known for its cooling effects, it can be added to smoothies, salads, or infused in water to help reduce body heat and improve digestion.

• Fennel Seeds: They have a natural cooling effect on the body and reduce acidity, which is frequent during the summer months. Just sip onto fennel seeds water to experience that cooling effect.

• Coriander: It is a hydrating herb that can be used in most of the Indian cuisines. Garnish your dish with fresh coriander as it detoxifies the body and improves digestion.

1. 4.      Avoid Fried and Spicy Foods

During the summer, your body is already working harder to maintain temperature, so it is critical to avoid meals that can slow digestion or increase body heat.

• Fried Foods:Foods such as pakoras, samosas, and fried snacks, should be avoided because they can raise your body temperature and cause digestive problems. Instead, consider steamed or grilled options.

• Spicy Meals: While spices are helpful in moderation, excessive heat from spicy meals such as curries, pickles, and chutneys can cause stomach distress or heartburn. Limit hot foods or choose milder alternatives with a cooling impact.

1. 5.      Eat Smaller, More Frequent Meals

Instead of three substantial meals per day, eat smaller, more frequent meals. This method aids in better digestion, reduces the strain on your stomach, and keeps you energized throughout the day.

• Snack Wisely: Choose healthful foods such as nuts, seeds, fruits, and low-fat yoghurt. These snacks include important nutrients and will not weigh you down like sugary or fried snacks.

• Avoid Big Dinners: Eating big meals late in the evening can disrupt sleep, especially in the summer heat. Try to keep dinners light and eat them at least 2-3 hours before bed.

Finally, maintaining a nutritious diet during Mumbai's summer heat does not have to be difficult. Staying hydrated, eating lighter foods, and integrating cooling herbs and spices will help your body stay rejuvenated, energized, and balanced. Remember that mindful eating, combined with sufficient water and food balance, is essential for remaining healthy during the hot summer months.

And for any guidance, for unique dietary demands or health conditions, seek personalized guidance from the best dietitian in Mumbai, Ms. Arati Shah. Stay cool, be healthy, and enjoy the summer.