As temperatures soar, what you eat can either keep you cool or leave you drained. Nutritionist Edwina Raj from Aster CMI Hospital warns that certain foods can actually heat you up, disrupt hydration, and leave you feeling sluggish during summer.

Here are the 3 worst offenders for hot weather:

High-Salt Foods:

Packaged snacks, fast food, and salty treats might satisfy cravings but are secretly sabotaging your hydration. Excess salt pulls more water from your system and can mess with electrolyte balance—exactly what you don’t want in the heat.

Heavy & Greasy Meals:

Fried and oily dishes are harder to digest and can raise your internal body temperature. These meals slow you down and make it difficult for your body to stay light and energized in hot weather.

Sugary Drinks:

Cold colas may feel refreshing, but the sugar spike is followed by a crash—leaving you feeling more tired and dehydrated than before. These beverages also reduce your body’s efficiency in cooling down.

So what should you eat instead?

Go for hydrating, nutrient-rich foods like watermelon, cucumbers, oranges, and leafy greens. For meals, Raj suggests cooling options like buttermilk, yogurt, fruit smoothies, and fermented rice with water—all packed with electrolytes and probiotics to beat the heat and aid digestion.

Beat the heat the smart way: eat light, stay hydrated, and let food work with your body—not against it.