10 Foods to Avoid in Summer and Essential Tips To Stay Protected From The Heat!

As the mercury rises during the summer, it becomes increasingly crucial to be mindful of your dietary choices to ensure optimal health and hydration. Although this season offers an abundance of fresh fruits and vegetables, some foods can be avoided in summer because dehydration and other heat-related ailments might arise.   

Women may experience noticeable fluctuations in blood pressure and stamina during the summer, which can make accomplishing daily tasks and household chores challenging. Therefore, it is critical to prioritise nourishing and hydrating foods to sustain a feeling of vitality and serenity throughout the season.   

This extensive blog examines some foods to avoid in the summer season to protect your health. We will also highlight some do's and don'ts in the summer season so that you can make informed choices and stay protected in the heat. Keep reading the blog to learn more! 

Table Of Contents  

1. 10 Foods To Avoid In Hot Weather 

2. Do's And Don'ts In Summer Season   

3. Which Indian Food Increases Body Heat?  

4. Dietitian's Recommendation  

5. The Final Say 

6. FAQs  

7. References   

10 Foods To Avoid In Hot Weather 

Here is the list of 10 foods to avoid in summer: 

1. Fried Foods  

Although fried foods are popular all year round, they are wildly inappropriate during summer. Deep fried foods often contain unhealthy fats, which can cause you to gain weight and feel tired, especially in hot weather. Plus, the heaviness of fried foods can cause digestive discomfort and bloating, and it comes among the categories of foods to avoid in summer. Instead of frying, choose lighter cooking methods such as roasting, grilling or sautéing with less oil.  

2. Spicy Foods 

Foods to avoid in summer include spicy dishes that can lead to increased perspiration and discomfort. While spices can add flavour to your food, consuming them in summer will cause health issues. Spicy foods raise body temperature and cause increased sweating, which can lead to dehydration. Also, spicy dishes can cause lousy stomach problems such as heartburn or abdominal pain, especially when the temperature is high. So, consider choosing a mild combination or reducing the spices in your food during the summer months.  

Also Read: Acid Reflux Diet: Foods To Eat And Avoid 

3. Excessive Dairy Products 

Another food to avoid in summer is dairy products such as cheese, ice cream, and creamy desserts. These may provide comfort in hot weather but can cause stomach upset. Dairy products are heavy and difficult to digest and can cause discomfort and bloating, especially in hot weather.  Additionally, milk consumption will increase phlegm production and cause more respiratory problems in affected individuals. To maintain proper digestion and overall health, avoid dairy or choose something lighter, such as dairy-free or yoghurt-free options.  

4. Carbonated Drinks 

During summer, drinking diet soda may provide comfort during the intense heat but can cause dehydration and discomfort. Carbonated drinks, including soda and sparkling water, often contain too much sugar, sweetness, or caffeine, all of which cause dehydration and electrolyte imbalances. Additionally, the baking soda in soft drinks can cause bloating and gas, making them not ideal for hydration on hot days. Don't rely on fizzy soft drinks, herbal teas, or fresh juices before water to stay hydrated and refreshed.  

5. Heavy Meats 

Rich meats like burgers and grilled red meat are popular summer dishes, but they can strain the digestive system, especially in hot weather. Heavy meat will take longer to digest, making you sleepy and uncomfortable. To make your diet more nutritious and promote better digestion, consider incorporating protein-rich foods (fish and chicken) or other plant-based foods like tofu or tempeh into your summer meal.  

6. Processed Snacks  

Simple snacks, like chips, can be great for summer but often contain unhealthy fats, sodium, and artificial sweeteners. These snacks can lead to dehydration, irritability, and weight gain, affecting overall health and well-being. Instead of buying ultra-processed foods, choose whole foods like fresh fruit or homemade mixes for snack options and satisfaction.  

7. Excessive Alcohol 

While drinking the occasional cocktail or beer is part of socialising in the summer, drinking too much alcohol can hurt your health. Alcohol is a diuretic, meaning it promotes dehydration by increasing urination, causing electrolyte imbalance. Alcohol also causes your body to be less able to regulate temperature, making you more susceptible to heat-related illnesses such as heatstroke. To stay safe and hydrated this summer, limit your alcohol consumption and replace alcoholic beverages with water or other non-alcoholic drinks.  

8. Caffeine  

For many people, drinking coffee in the morning is a daily ritual, regardless of the season. However, consuming too much caffeine during the summer months can cause dehydration and hot flashes.  

Caffeine is a natural diuretic; it increases urine production and promotes fluid retention, which can cause dehydration, especially in hot weather. To reduce caffeine consumption, pay attention to your diet and balance it with enough water daily. Consider herbal teas or other caffeine-free alternatives to stay calm and hydrated throughout the summer.  

9. High-Sugar Treats 

Summer is synonymous with ice cream, ice cream, and candy, but consuming too much of these sweets can harm your health. Sugary foods can cause blood sugar to rise and fall rapidly, causing energy fluctuations and cravings. They have also been linked to overeating, weight gain, and increased risk of chronic diseases such as type 2 diabetes and heart disease. Don't rely on sugary foods. Eat healthier and more efficiently by satisfying your sweet tooth with sweet options such as fresh fruit, frozen yoghurt, or homemade fruit.  

10. Salty Foods 

Processed foods like potato chips and other crackers or snacks are notorious for their high sodium content, which can cause dehydration, bloating, and high blood pressure.  

Overeating salt during the summer can disrupt the electrolyte balance and cause heat stroke, further stressing the body. To reduce sodium intake and increase fluid intake, choose unprocessed foods that contain herbs, spices, or citrus juices rather than relying on salt for flavour. 

Also Read: 12 Hydrating Fruits And Vegetables For Summer To Beat The Heat!  

Do's And Don'ts In The Summer Season 

Along with considering these above-mentioned foods to avoid in summer, read here the do's and don'ts in the summer season: 

Which Indian Food Increases Body Heat?  

In Indian cuisine, some foods are considered to have "hot" properties according to the principles of Ayurveda. This food is thought to increase body heat and is often eaten in the middle of the cold months or when the weather is warm. However, excessive consumption of this food, especially in the summer, will cause problems with body temperature control. Here are some Indian foods believed to cause body heat: 

1. Spices 

Indian spices are known for their aromatic and medicinal properties, but many also warm the body. Spices such as ginger, cinnamon, cloves, black pepper and mustard seeds are believed to produce heat in the body when consumed. While these spices can add depth and complexity to dishes, consuming too much, especially during summer, can cause body heat. 

2. Dry Fruits And Nuts 

Dried fruits and nuts are often used in Indian cuisine as snacks, side dishes, or ingredients in various dishes. Due to their high nutritional value, almonds, walnuts, cashews, and pistachios are often suggested to be taken daily. While these nuts provide essential nutrients such as protein, healthy fats, and vitamins, consuming too many can increase body temperature. 

Also Read: How To Reduce Body Heat Immediately? Discover Tips And Foods!  

3. Ghee (Clarified Butter) 

Ghee or clarified butter is a staple of Indian cuisine, prized for its rich flavour and nutritional value. However, according to Ayurveda, ghee is also believed to have warming properties. Although ghee is an excellent source of healthy fats and essential nutrients, consuming too much can cause body heat, especially in hot weather. 

4. Honey 

Honey is a natural sweetener in Indian desserts, beverages, and Ayurvedic treatments. While honey is considered a healthy alternative to sugar, consuming too much honey can cause heat in the body. Honey can provide many health benefits when consumed in moderation, but too much can cause body heat. 

5. Certain Vegetables 

Ayurveda believes that some vegetables, such as onions, garlic, tomatoes, and spinach, have heat that warms the body. Although these vegetables are healthy and can be included in a healthy diet, consuming too much, especially in hot weather, can cause internal heat. 

6. Meat And Seafood 

According to Ayurvedic principles, animal proteins such as red meat, chicken, and seafood are thought to provide heat for the body. While this protein provides essential nutrients such as iron, zinc, and B-complex vitamins, consuming too much can cause increased body temperature. Additionally, it is best not to weigh meat dishes in hot weather to prevent indigestion and dehydration.  

Also Read: Top 10 Body Cooling Foods With Their Health Benefits And Tips  

Dietitian's Recommendation  

It is recommended not to consume foods that may cause dehydration and discomfort, including fried oils, which can cause slow digestion and digestive problems. Avoid spicy dishes, as these can cause heat problems. Limit your soda and fizzy drinks, as these can dehydrate you.  

Also, reduce your alcohol and caffeine intake in the summer months. Choose light, hydrating foods like fresh fruits and vegetables to stay calm and healthy during the summer months and lean proteins.  

-Dt. Akshata Gandevikar 

The Final Say 

As temperatures rise, you must make careful nutritional choices to help you stay healthy during the summer months. By avoiding these ten foods and adopting other healthy habits, you can stay hydrated, energised, and resilient as you face the challenges of summer.  Remember that your food choices are essential to your health and fitness, so choose wisely and enjoy a healthy summer, happiness, and delicious food.