From chai to chips: Foods to avoid in extreme heat

If summer already feels unbearable, your plate may be making it worse. Large parts of India are dealing with rising temperatures, while Kerala is under a yellow alert for hot and humid conditions. The India Meteorological Department has warned that some areas could touch 40°C, with heat stress risks especially during peak afternoon hours.

When the body is trying to stay cool, heavy, greasy or dehydrating foods can make the process harder. Here are foods and drinks best avoided during a heatwave.

Too much ice cream
Ice cream is fine occasionally, but using sugary frozen treats as your cooling plan is not ideal. They cool the mouth, not the body.

Too much tea and coffee
Many Indians run on chai and coffee, but multiple strong cups a day in peak heat may not help. Caffeine can add to dehydration if you are not drinking enough water.

Processed salty foods
Instant noodles, packaged namkeen, processed meats and ready-to-eat snacks are often high in sodium. That can increase thirst and make hydration harder.

Deep-fried snacks
Samosas, pakoras, chips, bhajis and fried chicken may taste great, but they are harder to digest and can leave you feeling sluggish. Digestion itself creates body heat, which is the last thing you need in extreme weather.

Heavy biryanis and rich gravies
Rich rice dishes loaded with oil, cream or meat can feel exhausting in hot weather. You may enjoy them more at dinner than during a scorching afternoon.

Extra spicy meals
A fiery curry or chilli-loaded snack can increase sweating and discomfort, especially if you are already dehydrated. If you love spice, keep it moderate for now.

Sugary soft drinks
Cold sodas feel refreshing for five minutes, then often leave you thirsty again. High sugar intake can worsen dehydration and cause energy crashes.

Alcohol
Beer, cocktails and spirits can increase fluid loss and interfere with the body's cooling system. Heat plus alcohol is a poor combination.

What to eat instead
Choose foods that hydrate and feel lighter:

• Watermelon
• Muskmelon
• Cucumber
• Tender coconut water
• Buttermilk
• Curd rice
• Lemon water
• Fresh fruits
• Light dals
• Salads

Smart summer eating tips

• Eat smaller meals more often
• Drink water through the day, not only when thirsty
• Avoid heavy lunches during peak heat hours
• Carry water if stepping out
• Prefer home-cooked light meals over oily takeaway food