Summer Health: Dietitian's Guide to Stay Hydrated & Fit Amid Rising Temperatures

• Combat summer dehydration with a balanced diet and proper routine; children, elderly, and women need special care.
• Drink at least 3 liters of water daily; supplement with natural beverages like lemon water, buttermilk, curd, and coconut water for internal cooling.
• Prioritize seasonal fruits (watermelon, muskmelon), green vegetables, salads, and pulses; avoid heavy, rich, fried, and spicy foods.
• Opt for a light, high-protein breakfast, avoid heavy lunches, and keep dinner small for better digestion.
• Field workers should carry water, drink frequently, and consider glucose or ORS to prevent electrolyte imbalance.