As heatwaves intensify across India, nutrition experts are highlighting the role of traditional cold and curd-based foods in helping the body cope with rising temperatures. Common summer staples such as curd rice, buttermilk, fresh fruits, salads, and lightly chilled homemade meals are increasingly being viewed as practical dietary choices that support hydration, digestion, and overall comfort during extreme heat conditions.

According to clinical nutrition experts, including Veena V., Chief Clinical Dietician and Head of the Department of Clinical Nutrition and Dietetics at Aster Whitefield Hospital in Bengaluru, lighter meals are generally easier for the body to process during high temperatures. She explains that digestion itself generates heat, and therefore lighter, water-rich foods may reduce internal strain while improving hydration levels. Foods such as curd rice and buttermilk are often better tolerated in hot weather compared to heavy, oily meals.

Health specialists note that heatwaves place significant stress on the human body by increasing the risk of dehydration, fatigue, and digestive discomfort. In such conditions, appetite often reduces naturally, and the body tends to prefer lighter foods. Nutrition experts say that water-rich meals such as cucumber salads, fruits, and yoghurt-based dishes can help maintain electrolyte balance while easing digestive load. Research also suggests that high-water-content foods may complement fluid intake during extreme heat.

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Traditional Indian summer foods like curd rice, chaas, and yoghurt-based preparations are also being recognized for their probiotic benefits. These foods support gut health while providing calcium, protein, and essential electrolytes lost through sweating. Experts emphasize that fermented foods can help maintain digestive balance, especially when temperatures remain consistently high for extended periods.

Fruits and vegetables such as watermelon, muskmelon, cucumber, and oranges are also recommended due to their high water content and nutritional value. However, doctors caution that food hygiene becomes especially important during summer, as improperly stored or exposed raw foods can quickly become contaminated. Fresh preparation and safe storage are strongly advised to prevent food-borne illnesses during heatwaves.

While cold foods may offer temporary relief, experts warn against excessive consumption of ice-cold beverages, sugary frozen desserts, and processed chilled items. Such foods may sometimes worsen dehydration or digestive issues. Instead, balanced hydration through water, coconut water, buttermilk, and natural seasonal foods is recommended. Nutritionists add that traditional Indian dietary practices closely align with modern heat-health guidance, emphasizing light, seasonal, and hydrating meals as an effective way to manage extreme summer conditions.

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