10 Foods & Drinks To Reduce The Body Heat

Your fitness goals require something hydrating, yet refreshing and nourishing, that is also light in weight. The human body loses fluids rapidly in hot temperatures while also experiencing reduced energy levels, diminished mental focus and trouble achieving proper sleep. The right food choices play a crucial role at this point. But what to eat in summer to keep your body cool? Making healthier food swaps, replacing high-calorie foods with cooling dishes, can lead to increased energy levels at the start of the day and reduced daytime fatigue.

To perform physical activity or maintain fitness in summer heat, you require fluids with minerals and easily digestible meals for your body. This blog provides the top ten body cooling foods and drinks that reduce body heat while maintaining digestive health and promoting natural hydration. So, keep reading!

1. Which Foods Reduce Body Heat? 10 Body Cooling Foods

2. What Drink Reduces Body Heat? 10 Body Cooling Drinks

3. The Final Say

4. FAQs

5. References

Which Foods Reduce Body Heat? 10 Body Cooling Foods

These are the best light, cooling foods for reducing your body heat:

1. Yoghurt (Curd)

The consumption of yoghurt provides both beneficial bacteria and light, refreshing nutrition that helps maintain stomach health while keeping it cool. Eating yoghurt delivers essential protein along with calcium to conserve body energy while you exercise or do fitness activities. The consumption of best yoghurts aids digestion while reducing symptoms of acidity that often develop during hot weather.

One way to enjoy curd is plain or in combination with fruits as a handy snack.
A basic cucumber or mint raita adds instant refreshment after spending a hot day.
Opt for homemade curd instead of store-bought products, as they typically lack sucrose additions.

2. Mint (Pudina Leaves)

These tiny green leaves are full of menthol, which gives that refreshing feeling when you’re overheating. Adding pudina to your meals, chaas, lemon water, or even chutneys can make your food feel fresh and light. Mint also supports digestion, so if you're eating more raw foods or fruits in the summer, it helps your stomach stay calm.

A handful of fresh mint leaves can be crushed into curd or added to salads for a cooling kick.
Whether you're sipping mint tea or having a spoonful of mint chutney with your dal-chawal, it’s the perfect herb to stay cool and fresh in summer.

3. Watermelon

Watermelon is made up of over 90% water and is incredibly hydrating. When your energy dips, a few slices of watermelon can instantly cool your body and lift your mood as it is rich in vitamins A, B6, and C, which help your skin glow and your muscles recover, especially if you’re working out. This juicy fruit also has lycopene, an antioxidant that protects your body from the sun’s heat damage.

You can enjoy it as a healthier food swap, a chilled fruit bowl or even freeze it into popsicles.
Eating watermelon regularly helps maintain a balanced body temperature.

4. Melons (Muskmelon, Cantaloupe)

Muskmelons and cantaloupes keep your body hydrated and cool without loading you up with calories. Their soft, juicy flesh is easy on the stomach and rich in potassium, which helps balance the salts your body loses through sweat. These fruits offer vitamin A, which supports healthy skin, and fibre, which aids smooth digestion.

A bowl of chilled melon cubes can be your go-to mid-morning or one of the preferred foods for post-workout recovery.
Their natural sweetness healthily satisfies sugar cravings. Add them to smoothies or just enjoy them plain to feel full and refreshed.

5. Citrus Fruits (Oranges, Limes)

Citrus fruits, like fresh oranges, sweet limes, and lemons, are excellent for combating the summer heat. They’re full of vitamin C, which boosts your immunity and keeps your skin glowing even when the sun is harsh. These fruits are also rich in electrolytes, which help refill what your body loses through sweat. Their tangy, zesty flavour also helps reduce fatigue and naturally cool the body. Including citrus fruits helps you, especially after a workout or outdoor activity.

A glass of fresh lime water with a pinch of salt can instantly energise you and prevent dehydration.
Oranges and sweet limes can be turned into fresh juice without added sugar.

Try ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack add-on with balanced nutrients that give enough protein to support your body and keep you energised without the excess calories.

6. Bananas

Bananas are cooling in nature and rich in potassium, which helps maintain your body’s fluid balance in summer. They are gentle on the stomach, making them a great option when the heat causes digestion problems or bloating. Bananas also help replenish electrolytes lost during workouts or heavy sweating.

Having one after a workout or as a mid-day snack gives you natural energy without making you feel hot or heavy.
Their smooth texture makes them easy to digest, and they can be added to smoothies, eaten plain, or frozen for a cool treat.

7. Bottle Gourd (Lauki)

Bottle gourd is a cooling vegetable that’s light, full of water, and easy on digestion. It’s ideal for summer meals because it helps cool down the stomach and flush out toxins from the body. This veggie is rich in fibre and low in calories, making it one of the perfect fat-burning foods for those trying to lose weight or stay fit. It also prevents fatigue and keeps you feeling full.

You can cook lauki as a curry, add it to soups, or drink it as fresh juice in the morning to reduce body heat.
For people who experience heat-related headaches or acidity, lauki is a great soothing food to include.

8. Ridge Gourd (Turai)

Ridge gourd is another summer-friendly vegetable that’s cooling, fibrous, and gentle on the stomach. Its high water content helps bring down body heat, and it’s known to ease digestion, which can be sensitive in hot weather. Turai is also rich in vitamins, iron, zinc, and magnesium, making it great for overall health and skin glow.

You can cook it into light stir-fries, curries, or add it to lentils. It doesn’t feel heavy after eating and keeps you hydrated from the inside.
Including turai in your meals 2–3 times a week can help, especially if you live in areas with dry heat.

9. Leafy Greens (Spinach, Kale, Lettuce)

Greens like spinach, kale, and lettuce are rich in iron and fibre but also help improve hydration and cool the body from within. Their high antioxidant count also helps protect your skin and body from sun-related damage.

These best high-protein vegetarian foods are best enjoyed in raw salads, smoothies, or lightly steamed dishes to retain their cooling effect.
Eating too much cooked food in the summer can raise body temperature, so adding some greens to your meals every day can help balance it.

10. Cucumber

Cucumber is one of the best cooling foods for summer—it’s crunchy, watery, and extremely hydrating. It contains more than 95% water and helps flush out toxins, reduce internal heat, and ease bloating. Cucumber is also rich in silica and vitamin K, which support skin health, making your skin feel refreshed and less affected by summer heat.

You can slice it into salads, blend it into juices, or even eat it plain with a pinch of salt and lemon. It makes a great pre-meal or snack option that fills you up without adding extra calories.

Also Read: 10 Essential Summer Season Health Tips To Deal

What Drink Reduces Body Heat? 10 Body Cooling Drinks

These are the best options to drink in summer to keep your body cool:

1. Lemon Mint Lemonade

Made with fresh lemon juice, crushed mint leaves, cold water, and a pinch of black salt or cumin powder, this drink hydrates, boosts digestion, and balances electrolytes lost through sweat. The mint brings a natural cooling effect, while the lemon adds a tangy zest packed with vitamin C. Sip on this chilled lemonade after a workout or during the peak of the afternoon heat to stay fresh and active.

2. Watermelon Juice

With over 90% water content, it hydrates your body quickly and also provides a sweet, fruity flavour packed with antioxidants like lycopene. Blend fresh watermelon chunks without sugar and strain them if you prefer a smoother texture. You can add a few fresh mint leaves or a splash of fresh lemon juice to enhance the flavour of morning detox drinks. It’s perfect for cooling your stomach and keeping you full after a light summer meal.

3. Tender Coconut Water

It is one of the best natural hydrating drinks, especially if you’re trying to stay fit. It’s low in calories, rich in potassium, and helps restore the body’s natural salt balance after sweating. It’s completely natural and light on the stomach. You can drink it right from the raw coconut or pour it over ice with a few tulsi leaves for a soothing effect. It also helps reduce bloating and acidity caused by heat.

4. Jal Jeera

This is a traditional Indian drink that’s tangy, spicy, and instantly cooling. Made from roasted cumin powder, black salt, mint, tamarind, and chilled water, it refreshes the palate and supports digestion, especially after a heavy or oily meal. It’s perfect for those humid afternoons when you feel low on energy. The spices in it also work as a mild detox, helping the body stay fresh and active despite the heat.

5. Ice Apple Sharbat

Ice apple, also known as tadgola or nungu, is a juicy, jelly-like fruit that is naturally cooling and perfect for hot, summer days. When blended with a bit of cold milk or rose water, it turns into a delicious and soothing sharbat that cools your system from within. Rich in minerals and low in calories, it helps prevent sun-induced skin rashes.

Try ToneOp Care’s Spirulina Powder. This nutrient-dense cooling superfood boosts your immune system and provides a significant energy boost. It’s a vegan, gluten-free option full of antioxidants and nutrients for a healthy choice.

6. Nannari Sharbat

This is made from the root of the sarsaparilla plant, renowned for its remarkable cooling and detoxifying properties. When mixed with lemon juice and cold water, it creates a refreshing, syrupy drink that instantly cools the body. It also helps reduce tiredness and keeps your digestion calm during hot weather. The earthy taste, combined with sweetness and tang, serves as a natural alternative to fizzy sodas.

7. Lassi And Buttermilk

These are popular Indian drinks that work wonders in keeping the body cool. Lassi is made with sweetened yoghurt and served chilled, while buttermilk is a lighter, salted version with spices like roasted cumin and curry leaves. Both are great for digestion, preventing dehydration, and cooling the gut. These drinks are perfect for mid-morning or post-lunch sips, leaving you feeling full without being heavy.

8. Iced Tea

This cooling tea can be customised with flavours like lemon, peach, hibiscus, or mint. Brewed from black or green tea, these tummy fat-reducing teas are chilled and lightly sweetened, offering hydration and antioxidants. When served cold with a few ice cubes and a slice of lemon, it cools your body and improves alertness without being heavy like coffee. Green iced tea is especially great for fitness enthusiasts seeking a refreshing yet healthy option.

9. Ragi Ambali

This is a cooling and energising summer drink made from ragi (finger millet) flour, buttermilk, and mild spices. It’s rich in calcium, iron, and fibre, making it ideal for those who want something nutritious, filling, and easy to digest during hot days. This drink helps keep your stomach calm, prevents acidity, and keeps you feeling full for longer without overheating your body. It’s commonly enjoyed during long summer afternoons.

10. Mocktails

While these drinks aren’t usually the best for staying hydrated, light summer cocktails made with fresh fruit juices, mint, soda water, and minimal alcohol can be a cooling treat when enjoyed in moderation. Try mojitos with mint and lime, or fruity sangrias with lots of ice and citrus slices. If you're including mocktails, balance it with water intake and avoid sugary syrups. Choose lighter options.

Also Read: What Is A Raw Food Diet 10 Amazing Benefits | ToneOp Fit

The Final Say

So, when the summer heat is on, remember that what you eat plus drink can make a big difference! Focus on including plenty of hydrating foods, such as watery fruits and vegetables, in your meals. Don't forget refreshing drinks such as coconut water, buttermilk, and homemade lemonade. By making wise choices, you can keep your body cool, comfortable, and energised all summer long!

FAQs

1. Which food makes the body cool in summer?

Add foods that are high in water content, such as cucumber, lettuce, celery, radishes, and tomatoes. They help keep you hydrated and feeling refreshed.

2. What to mix with body cooling foods for better results?

Try adding fresh mint leaves, a squeeze of lime or lemon juice, a pinch of cumin powder, or even some cooling yoghurt. These can add flavour and enhance the cooling effects.

3. Which fruit cools the body?

Reach for juicy options, such as watermelon, muskmelon, cantaloupe, strawberries, and even mangoes (especially when they're ripe and juicy!). They're naturally sweet and hydrating.

References

About ToneOp Fit

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What To Eat In Summer To Keep Your Body Cool? 10 Foods & Drinks To Reduce The Heat!

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