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Summer Health Hacks: Beat the Heat with These Simple Tips

Updated: Jan 22


Beat the Heat: Summer Survival Tips

Get ready to learn from the best! Meet Neha Joshi Valvi, a renowned dietitian, and seasonal nutritionist who's an expert in the field of holistic well-being. Her extensive knowledge and experience have helped countless individuals achieve their health goals. In this blog post, she shares valuable tips to help you stay healthy and comfortable this summer.


The sun is out in full force, which means summer has officially arrived. But with the change in weather, comes the need to adapt our lifestyle to stay healthy and comfortable. Here are some easy health tips to help you breeze through the summer heat:

  1. Stay Hydrated: Dry weather can cause dehydration as we tend to lose more water through sweat. So, make sure to drink plenty of water and stay hydrated. You can also make it enjoyable by consuming other hydrating options like coconut water, infused water, lemon water, or thin buttermilk.

  2. Load Up on Micronutrients: Sweating also leads to loss of micronutrients, including essential electrolytes, leading to added fatigue. So, make sure to include watery fruits like muskmelon, watermelon, Ice apple, and Jamun in your diet. These fruits are a powerhouse of micronutrients and natural sugars to keep you energized.

  3. Protect Your Skin: Harsh sun rays in the afternoon carry strong UV rays that can cause skin tanning and pigmentation. Protect your skin by using sunscreen creams or natural options like pure aloe vera gel. Frequent face washing with just a few splashes of water can also help keep oily summer skin at bay. Don't forget to flaunt your sunglasses to help prevent dry eyes.

  4. Eat Light: Summers can reduce our appetite, so instead of loading up on 2-3 main meals, try to increase meal frequency with lighter options like cold soups, fruit chaat, salads without creamy dressings, and curd rice. These options will keep you full while ensuring your body heat is controlled. Avoid heavily spiced meals that can lead to increased sweating and unwanted acidity.

  5. Dress for Comfort: Choose natural fabrics like soft cotton and loose-fitting clothes that enable air circulation, preventing sweat and skin irritation. Cotton absorbs excess sweat, preventing the fabric from sticking to the body. This summer, bring out your linen shirts or flared cotton skirts in bright colors to pep you up instantly.

  6. Take frequent breaks: If you're spending time outdoors, make sure to take regular breaks in the shade or indoors to avoid getting overheated.

  7. Avoid peak sun hours: Try to avoid spending time outside during the hottest parts of the day (usually between 10 am-4 pm) when the sun's rays are strongest.

  8. Exercise during cooler hours: If you enjoy exercising outdoors, try to do it during the cooler hours of the day (early morning or late evening) to avoid heat exhaustion or dehydration.

Adopting these best practices can help you sizzle through the summer with ease. So, stay hydrated, eat light, protect your skin, and dress for comfort to enjoy a chillax time with your loved ones this summer.


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By incorporating these strategies, you can ensure that you're getting enough of this crucial nutrient to support your body's overall health and well-being. Stay hydrated, stay healthy, and enjoy the warm weather ahead! And remember, for personalized advice and guidance, consult with a qualified professional like Dietitian Neha Vijay, who can help you achieve and maintain optimal hydration.

Neha Joshi Valvi Nutritionist - Holistic wellbeing


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