As temperatures continue to rise across Pakistan, the summer season brings not only longer days and outdoor activities but also a heightened risk of dehydration and poor nutrition. Many people underestimate the toll extreme heat can take on the body. Without conscious effort to stay hydrated and eat appropriately, the heat can lead to fatigue, digestive discomfort, and even serious health issues.
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As the temperature climbs, the human body works harder to cool itself through sweating. This leads to a greater loss of fluids and minerals, often without us even realising it. Waiting until you feel thirsty is already too late. Dehydration can begin silently and quickly worsen, causing symptoms such as fatigue, headaches, dizziness, dry mouth and dark-coloured urine. In severe cases, it can even lead to heatstroke, especially among vulnerable groups like children, the elderly and outdoor workers. This is why regular fluid intake throughout the day is essential. Drinking eight to ten glasses of water daily is a good starting point, but people who are active or frequently outdoors may need even more. Fresh fruit juices without added sugar, coconut water, and traditional drinks like buttermilk or lassi not only quench thirst but also restore lost nutrients. Infused waters with mint, lemon or cucumber can be refreshing alternatives. On the other hand, caffeinated beverages, sugary sodas and energy drinks may give a temporary boost but can actually increase fluid loss in the long run.
Summer also calls for a shift in eating habits. Heavy, greasy meals can slow down digestion and leave us feeling sluggish. The body naturally craves lighter foods in warmer weather, making this an ideal time to take advantage of seasonal fruits and vegetables. Options like mangoes, melons, cucumbers, tomatoes and spinach are rich in vitamins, minerals and antioxidants, and they help keep us cool. Incorporating lean proteins such as grilled chicken, fish, eggs, lentils or tofu provides energy without making meals too heavy. Whole grains like oats, barley and whole wheat support digestion and offer sustained energy, helping us feel fuller for longer. Reducing the intake of spicy and fried foods can also prevent discomfort, as these tend to increase internal body heat.
In addition to water, the body loses essential minerals during summer sweating. These include sodium, potassium, calcium and magnesium, all of which are vital for nerve function, muscle contractions and maintaining proper hydration. Natural food sources can help restore these minerals effectively. Bananas and sweet potatoes are rich in potassium, nuts and seeds offer magnesium, dairy products like milk and yoghurt provide calcium, and a moderate amount of salt can restore sodium levels. A simple homemade electrolyte drink made from water, a pinch of salt, some lemon juice and a teaspoon of honey can also be a useful option for replenishment.
Maintaining hydration and eating well during the summer months is not just about staying comfortable. It is about supporting your body’s ability to function properly, reducing the risk of heat-related illnesses, and ensuring you remain energised throughout the day. By choosing seasonal foods, drinking regularly and listening to your body’s signals, you can enjoy the summer while taking care of your health. These small, thoughtful changes can go a long way in helping you stay safe and well in the heat.
About the author:
Ms Farah Syed is a Senior Dietitian at The Aga Khan University Hospital, Karachi.
