The excessive heat in summer not only leaves us feeling irritable but also upsets the body, causes sleep problems, exhaustion and lack of concentration.

Spicy food and piping hot, salty curries which are usually a norm in our part of the world, can stimulate heat receptors in the mouth, enhance circulation and cause sweating, which cools the body down, yet is something which is completely unappetising in the summer heat. Even eating greasy junk food can cause heaviness.

To keep our bodies from being dehydrated and to feel light and cool this summer, opting for the right food will keep you going strong.

Don’t feel like eating the usual curries and spicy food in summer? You can choose from the following and replenish your energy while beating the heat at the same time

The right drinks

Drinking plenty of fluids is fine, but make sure you’re chugging down the right ones. Excessively sweet drinks or aerated water is not such a great idea even if you might be craving for some. Here’s what you should be drinking:

Coconut water: In summer a natural drink like coconut water is a god-send! Full of health benefits and cooling properties, its simple sugars, electrolytes and essential minerals keep the body well-hydrated. There is even evidence to suggest that coconut water has cancer fighting and anti-ageing properties as well. Savour the tender coconut pulp inside and feast on its vitamins, minerals and potassium before you discard its organic shell.

Limu Pani: Like coconut water, fresh lemonade is simply refreshing and packed with vitamin C and health benefits. You can have it sweet, salted or add a dash of black salt and cumin powder to it. Have it chilled and beat the heat to take care of the Vitamin C requirement of the body.

Lassi: Curd is such a soothing coolant. You can make delicious chilled buttermilk, a glass of lassi or chaash and raita — sweet or seasoned.

Cold coffee: If you need a caffeine high to start your day, you can switch your cup of strong morning coffee with cold coffee to shake off the heat-induced cobwebs from your mind. Cold coffee also lowers the risk of skin cancer, something that one may be prone to in the scorching heat.

Green tea: Pakistanis are avid tea drinkers by nature and most cannot function without two cups a day. Yet, try not to over drink tea and switch to green tea which is a healthier and lighter option, but offers required stimulation. Iced tea might also be a good idea.

The right fruits

Pakistan is a fruit-lover’s paradise and you can thoroughly relish this manna in summers.

Mango: Perhaps the greatest boon of summer is the king of fruits making its way to add colour in our lives. Making a drink from kacchi kairi is utterly refreshing and protects from heat stroke. As the summer progresses, saffron yellow mangoes will dot the market and you can lose yourself in their rich sweetness and energising mango shakes.

Watermelon: Bring home a watermelon, cool it and have lots of it to benefit from its rich water content to keep you hydrated. It is an excellent source of antioxidants, electrolytes, sodium and potassium which helps to battle heart disease, arthritis, asthma and several types of cancers.

Melons: This is another summer fruit which is delicious and composed of nearly 90 per cent water. Brimming with poly-phenolic plant derived compounds, minerals and Vitamin A and Zea-xanthin (an important dietary carotenoid) both of which promote healthy vision, melons are something you can feast on to appease your health conscious side.

Bananas: Rich in potassium, a quick banana snack can help to regulate body fluid lost through excessive sweating.

Tomatoes: Yes, it’s a fruit but more of a salad item. Tomatoes act as a natural sunscreen offering protection against sunburn.

The right veggies

Green vegetables are great to have round the year, and especially in the summer months. Make sure your greens are not overcooked because that can rid them of water content and natural nutrients.

Cucumber: This crunchy vegetable has tremendous cooling, rehydrating and detoxifying properties thanks to its 96.4pc water content. It’s also replete with fibre which helps combat constipation as well as Vitamin A, B1, B6, C & D, calcium, potassium and folate.

Onions: It may amaze you but onions have amazing cooling properties. Red onions, in particular, are very rich in quercetin, which is a natural anti-allergen having an anti-histamine effect and can provide you protection against sunstroke. Histamine is the irritant that causes heat rashes and adverse reactions to insect bites and stings, so eating onions daily may help to ease these summer complaints.

Mint: Here’s a simple inexpensive herb which can be added to your drinks or curd to make pudina raita. Or use it to make tantalising chutney to add zing to your meal. Though it does not help bring down the body temperature, it’s absolutely refreshing.

You can use this array of veggies and fruits to make mouth-watering combinations of salads tossed with fresh and crunchy dressings using olive oil, salt, pepper and a dash of lemon.

The right dessert

Curd and yoghurt: Just because it is summer, it doesn’t mean you will not feel hungry; so make sure your refrigerator is stocked with curd. Fruits with yoghurt are wholesome and quick dessert combination. Bio yoghurts can promote friendly bacteria, such as lactobacillus acidophilus which prevents food poisoning, cases of which dramatically increase during hot temperatures when it is difficult to keep food fresh.

Ice creams: What is summer without ice cream? There is no age barrier to relishing ice creams, gola gandas or those tempting popsicles! And there are a truckload of flavours to choose from.

So savour these easily available summer foods in Paki Land (which is truly a food-lovers paradise no matter what the season) and stay a step ahead of the heat.

Published in Dawn, Sunday Magazine, May 10th, 2015

On a mobile phone? Get the Dawn Mobile App: Apple Store | Google Play