The summers have arrived and with that the time for vacations and fun in the sun has arrived, but with that comes increased body heat, fatigue, and dehydration. To beat summer heat, it’s important to take a
holistic approach involving diet, hydration, clothing, and home environment. Let’s explore easy, effective ways to stay cool and comfortable all summer long.
Why Body Heat Increases in summer
Body heat increases in summer due to high environmental temperatures, intense sun exposure, and
humidity, which interfere with the body’s natural cooling system i.e. sweating. When sweat doesn’t
evaporate efficiently, internal temperature rises. According to health experts, other contributing factors
include dehydration, wearing tight or synthetic clothing, and consuming spicy or oily foods. The body
works harder to maintain its core temperature, often leading to fatigue, heat rashes, or even heatstroke
if not managed properly. (Source: Journal of Clinical and Diagnostic Research)
How to Reduce Body Heat in summer: Proven Tips
Stay Hydrated Throughout the Day
Drink plenty of water, herbal teas, or natural juices to support the body’s cooling processes.
Wear Breathable, Light-Colored Clothing
Choose cotton or linen fabrics that allow air to circulate and reflect sunlight. Light-colored clothes
absorb less heat and help maintain a lower body temperature.
Avoid Excessive Physical Activity during Peak Hours
Limit workouts and strenuous tasks to early morning or late evening. Exercising during midday can lead
to overheating and dehydration.
Shower with Cool or Lukewarm Water
A quick shower with cool water can regulate body temperature. Lukewarm water is also effective as it
encourages blood circulation without shocking the system.
Best Foods for Summer Heat
Watermelon, Cucumber, and Coconut are hydrating and naturally cooling foods, packed with high water content and essential electrolytes. These foods help regulate body temperature, prevent dehydration, and refresh the system during hot weather.
Leafy Greens and Citrus Fruits like Spinach, oranges, and lemons are rich in vitamins and help maintain electrolyte balance. Dieticians recommend these for summer detox diets.
Fermented dairy like Curd, Buttermilk, and Yogurt cools the digestive system and boosts gut health.
Nutritionist emphasizes including buttermilk in daily summer meals.
Avoid Spicy, Fried, and Oily Foods as they generate internal heat and can lead to bloating or
discomfort. Stick to light, seasonal, and homemade meals.
Best Drink in Summer Heat to Stay Cool
Tender Coconut Water are packed with natural electrolytes. Coconut water is nature’s perfect energy
drink.
Sattu Drink is made from roasted gram flour, sattu cools the body and provides sustained energy. It’s a
traditional remedy in North India to beat heat.
Mint-Lemonade is also a very refreshing drink, it is hydrating and cooling. Add a pinch of black salt for
added minerals.
Sugarcane Juice is rich in antioxidants and minerals, sugarcane juice keeps you hydrated and supports
liver health.
Herbs for Summer Heat: Natural Cooling Agents
Mint is known for its cooling sensation and digestive benefits, mint can be added to salads, drinks, or
chutneys.
Coriander seeds soaked overnight in water can be used as a cooling drink to detoxify and reduce body
heat.
Fennel Seeds soaked in water helps in digestion and has a natural cooling effect.
Aloe Vera juice, when consumed in moderation, can reduce inflammation and support internal cooling.
How to Beat Summer Heat at Home
Using Curtains, Blinds, and Plants
Block direct sunlight with light-colored curtains and keep indoor plants like aloe vera or snake plant to
cool air naturally.
Adjusting Diet and Hydration Habits
Opt for hydrating meals, avoid caffeinated drinks, and increase water intake.
Proper Ventilation and Ceiling Fans
Ensure cross-ventilation and use ceiling fans efficiently by setting them to rotate counter-clockwise.
DIY Cooling Techniques (e.g., cold foot soak)
A cold foot soak with Epsom salt or peppermint oil can instantly refresh your body.
How to Reduce Roof Heat in Summer?
Apply White Reflective Paint
These paints reflect sunlight and reduce heat absorption on the roof surface.
Install a Green Roof or Rooftop Garden
Planting grass or setting up a garden helps insulate the home and bring down indoor temperatures.
Use Insulation or False Ceiling
Adding insulation or a false ceiling can create a thermal barrier and reduce heat transfer.
Add Solar Reflective Sheets
These sheets reflect UV rays and are a cost-effective way to minimize roof temperature.
Staying Cool and Healthy in the Hottest Months
Staying cool and healthy in the hottest months requires a balanced approach that includes eating light, water-rich foods, staying consistently hydrated, and keeping your living spaces well-ventilated.
Incorporating natural cooling remedies like herbal drinks, wearing breathable fabrics, and avoiding outdoor activity during peak heat hours can make a significant difference. It’s important to listen to your
body, symptoms like exhaustion, dizziness, or skin irritation should not be ignored. Seeking timely medical advice from trusted providers like Ilumina Health ensures you stay safe, healthy, and comfortable all summer long.
Ilumina Health offers a wide range of benefits that make quality healthcare both accessible and holistic. These include 50% cashback on OPD consultations, convenient teleconsultations for remote care, personalized dietary guidance from certified nutritionists, and psychological support through two dedicated counseling sessions.
With a strong focus on preventive and lifestyle-based care, and a patient-first approach, Ilumina Health empowers you to manage your well-being with ease and confidence throughout the year.
