What not to eat or drink to survive the Goan summer

Goa may well be a tourist paradise, but summers in this sunny state can get pretty sunny and draining for everyone – whether you’re a tourist or local.

The summer season brings intense heat, requiring mindful dietary choices to stay cool, staying hydrated and healthy. Certain foods and drinks can increase body heat, cause dehydration, or lead to digestive issues.

Below are the types of foods to minimise during summer so as to avoid health issues at this time of year:

1. HIGH-SODIUM FOODS

Summer is synonymous with picnics and fun, but indulging in salty snacks like chips and cured meats can lead to dehydration. Sodium causes the body to retain water, which can hinder the cooling process.

Opt for fresh fruits and instead to keep your hydration levels stable.

Sodium causes the body to retain water, which can hinder the cooling process.

2. HEAVY, CREAMY DISHES

Rich pastas, creamy sauces, and cheesy dishes can feel particularly burdensome when soar. These foods require more energy to digest and can leave you feeling sluggish and bloated.

Fresh salads, grilled vegetables, and lighter foods are better choices to keep you energised.

3. SUGARY BEVERAGES

While soda, sweetened teas, and energy drinks may seem refreshing, they can spike your blood sugar and lead to an inevitable crash. Instead of sugary drinks, hydrate with water infused with fruits like lemon, lime or berries.

Coconut water is also an excellent choice for replenishing electrolytes, as also foods with high water content like watermelon and cucumbers. Cashew juice () is also excellent and it not only tastes good, but also rehydrates the body.

4. ALCOHOL

Many people enjoy a cold drink on a hot day, but alcohol can dehydrate you and worsen the effects of the heat. If you choose to drink, pair it with plenty of water to keep your body hydrated, but moderation is key.

5. PROCESSED FOODS

Fast foods and heavily processed snacks may be tempting for their convenience, but they are often high in preservatives and unhealthy fats. These can lead to inflammation and digestive discomfort during the months.

Focus on whole foods like fruits, vegetables, and whole grains to help your body thrive in the heat.

Fried foods, while delicious, can leave you feeling heavy and sluggish. Foods like fried chicken, French fries and doughnuts are not only high in unhealthy fats, but also contribute to the body’s internal heat production.

6. FRIED FOODS

Fried foods, while delicious, can leave you feeling heavy and sluggish. Foods like fried chicken, French fries and doughnuts are not only high in unhealthy fats, but also contribute to the body’s internal heat production.

Grilled, baked, or steamed options provide a lighter meal that won’t weigh you down.

7. SPICY FOODS

Though many enjoy and spicy dishes, these can raise your body temperature and lead to excessive sweating. If you're sensitive to heat, stick to milder flavours that will keep you comfortable.

Herbs like coriander and mint can add freshness without the heat.

8. DAIRY PRODUCTS

Heavy dairy items, such as whole milk and ice creams, can lead to digestive discomfort, especially in the heat. Instead of rich dairy products, consider lighter options like coconut milk yogurt or homemade fruit smoothies.

As the unfolds, keeping your diet light and refreshing is the key to enjoying the sunny days ahead.

By avoiding these discomfort-prone foods and drinks, you'll support your body's natural cooling mechanisms and stay energised throughout the season.

Remember to enjoy the summer filled with vitality and joy during through your choices.

(Nina Figueiredo is a Clinical Dietician with over 15 years of experience in the field. Currently, she works as an Independent Consultant and is also associated with Loop Health, Pune).