As heatwave conditions are rapidly increasing, taking a toll on people’s health, it is essential to eat healthy and stay hydrated. The temperature is touching 50°C, and it is high time we take care of our health by eating the right food. 

The article by top diet specialist in Delhi covers diet needed to cope up hot weather in Delhi, offering insights into foods and beverages that can aid in staying refreshed and resilient against the heat.

Importance of taking the correct diet for hot weather in Delhi

During summer, our bodies work harder to regulate temperature, which means we need to eat a diet rich in essential nutrients to stay healthy. Selecting appropriate foods can assist in the following ways: 

Enhancing hydration: Certain foods containing ample water content aid in maintaining proper hydration levels, thereby lowering the likelihood of heatstroke and dehydration. Restoring electrolytes: Perspiration leads to a loss of crucial electrolytes such as sodium, potassium, and magnesium.

Foods for extremely hot weather 

These are a few essential items that you must incorporate into your daily eating habits and diet for hot weather in Delhi.

  • Buttermilk 

Drinking buttermilk can help lower body temperature, boost metabolism, and alleviate digestive issues exacerbated by hot weather. Buttermilk is packed with probiotics, vitamins, and minerals that help regulate body temperature and maintain hydration levels.

  • Watermelon 

Watermelon is a popular fruit during the Indian summer season. It’s known for its high water content, around 92%, which helps prevent dehydration and keeps the body cool. Regular consumption can effectively regulate body temperature.

  • Cucumber 

During the summer, it is common for people to experience reduced appetite and low energy levels. Including cucumber in your diet can boost your intake of essential vitamins and minerals such as vitamin K, potassium, and magnesium, which are beneficial for overall health. This low-calorie vegetable can be added to salads, sandwiches, wraps, and smoothies. Cucumbers also contain antioxidants and anti-inflammatory properties that support skin health and help lower the risk of chronic diseases.

  • Onions

It is interesting to learn that onions also have a cooling effect. They are rich in quercetin, known for its anti-allergenic properties and ability to protect against sunstroke. It explains why our grandmothers often prepare a mixture of onion and raw mango every summer. You can enjoy onions raw with a squeeze of lemon and a pinch of salt or add them to salads, raitas, sandwiches, and more. Appreciate this versatile vegetable that is always easily available.

  • Yoghurts

Your go-to summer hero is a delicious and nutritious yoghurt. It is loaded with probiotics to support gut health and is rich in protein, calcium, and vitamins. Choose Greek yoghurt topped with fruit, or whip up a guilt-free frozen yoghurt treat to enjoy.

  • Muskmelon

Watermelons and muskmelons are incredibly popular during the summer months. These juicy fruits are packed with essential nutrients that our bodies crave, making them ideal companions for the season. They not only hydrate effectively but also provide a powerhouse of nutrients including Vitamin B, magnesium, potassium, and fibre.

  • Mangoes 

Mango, the king of fruits, is your top choice for cooling down in hot weather. There are numerous ways to enjoy it: eat it fresh, savour it as aam Panna—a classic summer drink—or use it in chutneys and curries. Mangoes are excellent for digestion, can prevent heat strokes, and provide a boost of energy. Explore more about the health benefits of mangoes to discover their full potential.

Best diet for summers by diet counselor in Delhi 

This section will show some cool recipes to beat the heat.

Masala chaas


  • ¾ cup dahi/yogurt
  • ¼ teaspoon cumin powder
  • ¼ teaspoon chaat masala
  • ⅛ teaspoon black salt
  • ⅛ teaspoon ginger (grated)
  • ⅛ teaspoon black pepper powder
  • One pinch hing
  • Salt as needed
  • Mint leaves
  • ½-2 cups chilled water


  • To prepare the Masala Chaas Recipe, start by chilling your serving glasses in the freezer for about 5 minutes before serving.
  • Combine all the ingredients—curd, cumin powder, chaat masala powder, black salt, ginger, green chilli, black pepper powder, asafoetida, and salt—in a bowl. Use a hand blender to mix everything until smooth.
  • Pour the prepared Masala Chaas into the glasses. Garnish with chopped coriander leaves and mint leaves. You can also add mint leaves as a stirrer for extra flavour.

Other foods/beverages:

  • Boondi raita: Yogurt mixed with crunchy fried gram flour balls, cumin, and coriander—a refreshing side dish.
  • Mango lassi: Lassis are available in different flavours such as sweet, salty, minty, and fruity. Mango lassi is essentially a blend of mango and yoghurt, similar to a smoothie or milkshake.
  • Nimbu paani: A revitalising lime drink made with fresh lime juice, cumin powder, salt, and mint leaves—a perfect way to quench your thirst.

Tips to stay healthy in heat waves

Follow these tips to stay healthy in this extremely hot weather:

  • Stay hydrated
  • Eat seasonal fruits and vegetables
  • Eat light and cool meals
  • Eat less spicy food
  • Limit sugar and fried food intake

It’s necessary to focus on healthy eating habits during the summer to ensure good health and well-being, especially with the challenges of intense heat. By staying well-hydrated, eating foods rich in nutrients, and making thoughtful food choices, you can nourish your body and flourish throughout the summer. For more information or if you have specific questions about maintaining a healthy diet during summer, please contact Diet specialists at Madhuban Diet Clinic, New Delhi. 

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