Rising temperatures are causing dehydration. Just water is not helping people. People are also opting for juices, sodas, sugar-sweetened drinks and other beverages to quench their thirst.

Packaged fruit juices and carbonated drinks are harmful in summer, as they have high amounts of artificial sugars. They soon leave a person thirstier. Very cold water too does not help quench thirst. It makes one feel like having more and more water.

Nutritionist Janaki Devi advises coolant fruits to deal with summers. Fruits like watermelons, muskmelons, oranges, pears, blackberries and raspberries are the right choice, as they help the body stay hydrated. In addition, coconut water, buttermilk, lassi and basil seeds in water are also of help.

Summers often make eating in afternoons a challenge. For that reason, the nutritionist says foods that are very spicy, fried, or junk like burgers, salty snacks and sauces must be avoided.

Dr. Mohammed S. Ahmed, senior general physician, says, "During summers, it is important that people opt for smaller meals. This helps body digest food easily. With temperature variations between day and evenings, human body will be able to adjust if food intake is healthy and minimal, Dr. Ahmed pointed out.

What`s so special about eating foods that are in season? 

Summer bearings include a lot of green vegetables, melons, peaches, corn, mangoes and other fresh and fragrant herbs. Local markets are at their best during summer, when fruits are abundant, and vegetables are as fresh as can be.

Consuming foods that are not in season may come with a risk of chemicals and preservatives that are applied to fruits and veggies to keep them fresh.

Here are some in-season foods we recommend you include in your diet this summer:

Melons

Summer`s coolest, juiciest and healthiest foods are melons. You can use them in salads, desserts, smoothies, milkshakes and even salsa. They`re good for the stomach, propel weight loss and help prevent many common health problems such as cancer, high blood pressure, heart disease and common colds and flues.

Lauki or Bottle Gourd

This might not be your favourite vegetable but it`s extremely popular for weight loss. It`s rich in calcium, magnesium, Vitamin A, C and folate. The superhero vegetable works well on high blood pressure, keeps the heart healthy and is considered an excellent blood purifier.

Salad leaves

Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed in a salad  bowl and topped off with a yogurt dressing to make a great summer salad. They create a power house of nutrition and are a great way to lose weight. Bung in fruits, nuts, white meat, peppers, mint or coriander leaves to make a light and lovely meal.
 

What to drink to beat the heat?

Watermelon Juice: Watermelon is approximately 90 per cent water, so it`s undoubtedly the best way to keep yourself hydrated. It helps with digestion and keeps the stomach cool. "Eating watermelon can help protect skin from oxidative stress that contributes to the aging process, clear up acne and brighten a dull complexion" says Niharika. She recommends a glass of ice-cold watermelon juice daily.

 Aam Pana - Two glasses of aam pana can help with digestion, constipation and chronic stomach problems like Irritable bowel syndrome (IBS). Make it at home to ensure the use of recommended quantities of sugar and salt.

Mint water with lemon: One glass of strained mint water with two drops of lemon works wonders. It acts as a liver cleanser, boosts your metabolism and helps those with a low appetite.