We all know summer comes with heat waves, humidity, and drastic temperature rise, thereby bringing with it a plethora of health issues such as heatstroke, dehydration, heat cramps, fever, headache, dizziness, and weakness. A simple solution to keep yourself safeguarded from these summer illnesses is to eat a hydrating, nutrient-dense daily diet. Yes, it’s truly said that you are what you eat. 

To help you stay healthy and hydrated throughout the summer, our expert dietician has penned down some easy-to-prepare, nutritious, and refreshing summer delight recipes. Read on to try your hand at them… 

5 Must Try Delights to Beat the Heat

Find below five healthy and easy recipes that you must try out this summer: 

1. Mango Lassi

Mango lassi is rich in fiber and also a great source of vitamin C. Milk, yogurt and mango make this recipe a super drink for summer. Here’s the recipe:


  • 1 cup chopped ripped mango
  • 1 cup plain yogurt
  • ½ cup milk
  • 4 teaspoons of honey or sugar, more or less to taste
  • Pinch of cardamoms
How to prepare:

  • Put all the above-listed ingredients in a hand blender to blend
  • Pour the blended mixture into a glass
  • Tasty mango lassi  is ready to have or serve

2. Buttermilk

Buttermilk, also known as chaach in India, is a refreshing summer drink that holds several health benefits. It is a good source of probiotics, helps in digestion, it is good for gut and immunity. The calcium and vitamins in buttermilk boost bone health. 

Buttermilk is also a good source of electrolytes, which helps replenish fluids lost due to sweating and keeps you hydrated throughout the hot summer day. Below is the recipe:


  • 2 cups fresh curd (whisked). 
  • 3/4 tablespoon finely chopped coriander leaves,
  • 3/4 tablespoon fine chopped fresh mint leaves, 
  • 3/4 teaspoon roasted cumin powder. 
  • 1/4 black salt.
  • 1/2 regular salt more or less to your taste.
  • 1 small cup of water.
  • 2 to 4 cubes of ice

How to Prepare

  • Put all the above-listed ingredients into a hand blender and blend.t 
  • Pour the mixture into a glass
  • Garnish with some chaat masala and mint leaves and serve.

3. Curd Rice

Curd rice is a famous South Indian recipe. As the name indicates it’s a combination of curd and rice. Curd or yogurt is a natural coolant and it helps in digestion, improves gut health, and boosts immunity as it has probiotics. Therefore, having curd rice during summer can prevent sunstroke and beat the summer heat. Follow the recipe below:


  • 1 cup fresh curd
  • ¼ cup freshly cooked rice (Cool the rice)
  • ¾ curry leaves.
  • ¾ fresh coriander leaves. 
  • 3/4 green chili as per your taste. 
  • 1 teaspoon oil.
  • ½ teaspoon mustard seeds. 
  • 1/2 teaspoon chana dal and urad dal.
  • salt as per your taste.

How to Prepare:

  • Take boiled and strained rice when it cools in a bowl and roughly mash it.
  • Pour fresh curd into it and mix it well.
  • Temper curd rice- Heat 1 teaspoon of oil in a pan. Add mustard seeds, chana dal, urad dal, and some dried red chili into the pan. Once the dal turns golden then add some green chili and curry leaves and mix it well. Add a little water to soften the dal. Once the dal is cooked, turn off the stove and temper this mixture over the curd rice mixture. 
  • Mix everything nicely. Then garnish with fresh coriander leaves and some pomegranate seeds.
  • Super healthy and tasty curd rice is ready to serve.

4. Watermelon, Cucumber, and Feta Salad

Watermelon and cucumber are rich in antioxidants with high water content. Therefore, they are recognized as the best summer foods. Feta cheese is a good source of calcium and also has high antioxidant content. Let's read to try the recipe:


  • 1 cup watermelon cut into cubes
  • 1 cup peel & cut cucumber
  • ½ cup feta cheese crumble 
  • ¼ teaspoon olive oil, 
  • 1/2 teaspoon lime zest and juice
  • 1/2 mint leaves 
  • Salt to taste

How to prepare:

  • Take watermelon cubes, cucumber cubes, and mint leaves in a large bowl 
  • In a small bowl add oil, lime zest juice, and salt to make the dressing. 
  • Whisk the dressing and pour it over watermelon, cucumbers, and mint in the large bowl. Toss gently to combine. 
  • Add feta and again, gently mix it.
  • Salad is ready to serve.

5. Mango Pineapple Smoothie

The mango pineapple smoothie is another complete summer meal. Both mango and pineapple are packed with lots of health benefits such as vitamins A & C, minerals, and antioxidants they support our immune function, hydrate our body, and boost immunity, thus contributing to overall well-being. Here’s the recipe:


  • 1 cup Ripped mango chunks
  • 3/4 cup pineapple chunks
  • 1/3 cup Coconut milk or water as per your choice
  • ½ tablespoon honey 
  • 1/3 cup yogurt 
  • 2  ice cubes

How to Prepare

  • Put mango chunks and pineapple chunks into a blender
  • Add coconut milk and honey and blend it into a smooth and creamy smoothie
  • Pour the smoothie into a glass
  • Garnish it with pineapple chunks and mango
  • The refreshing smoothie is ready to serve


With extreme climate change, there is a recurrent rise in heat waves thus rising cases of heatstroke. Therefore it is highly essential to follow the best practices to keep oneself cool and protected because heatstroke not only drains the body but also squeezes our financial wellbeing. Follow the suggested nutrition tweaks to cope well with the ongoing hot weather.  

To know more recipes and nutritional advice on summer coolers and healthy recipes, you can Ask a Nutritionist online at Ask a Doctor 24x7.  With a pool of 18000+ doctors from over 80+ specialties, we are always there to help you with medical advice anytime, from anywhere. 

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Disclaimer: Information provided on this page is not intended to substitute for proper medical advice provided by your healthcare professional. This is only for informational purposes.

About the Author

Shikha Tiwari

Shikha Tiwari has over 10+ years of experience working in the Nutrition sector. She has worked in various capacities within the nutrition field, including as a clinical nutritionist in hospitals and as a consultant. She has worked with various brands in their promotional activity in hospitals and clinics as well.

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