By Payal Konde

Flashback to my early childhood days! When the summers were just about finished exams, holidays, board games, ice golas, and my favourite sharbats. The only thing I worried about then was my share of ice pops from the freezer and not the scorching heat.

Now, let’s come back to 2026….the real-time scenario. The hot summers are draining you and me! A glass of cold water feels like a boon when you return home all tired. Because the water we once called a basic need has become a privilege to be thankful for.

That is what global warming, deforestation, urbanization, and the growing population have taught us. To be grateful for everything you get!

Growing up, I realised that no matter how much we curse nature, it offers us abundance. Learning nutrition and health all the way helped me rethink one core value of all-time –

You are what you eat and what you think!

So, here are 5 real-time practical applications for you that I learned this summer:

1. Water is the elixir of life. Last Sunday, when there was water scarcity in our locality, every other daily chore seemed to stop. So, use water efficiently. Drink enough to keep your body hydrated and energetic. Brownie points – improves skin health, purifies your blood, and helps absorb the major nutrients in the body properly.
2. Rely on your health because that’s what is permanent, unlike people. Feed your body with natural coolants like watery fruits and vegetables (watermelon, litchi, ice apple, oranges, berries, cucumber, tomato, bell peppers, spinach, broccoli). They are rich in antioxidants (fight harmful free radicals), balance the body fluids, and keep you full (due to high fiber).
3. Packaged juices and soft drinks may fulfill your cravings on those unbearable sunny days. But that ultimately makes you dehydrated and thirsty. Try these interesting versions – sparkling water, coconut water, water infusions (mint, cucumber, ginger, and lemon), buttermilk, kokam sharbat, lemon sharbat, amla sharbat, and homemade fruit juices (with limited sugar). For an extra fiber boost, add soaked sabja seeds or chia seeds.
4. If there were no sun or sunlight, how would photosynthesis happen and plants grow? That is the beauty of every season! We and nature need sunlight. But what if it harms you? So, don’t forget to apply sunscreen, carry goggles, wear light and breathable clothing, and have an electrolyte drink handy.
5. In the summer, joints, bones, or muscles may get fatigued. This affects your productivity, strength, stamina, and immunity in the long run. Despite the harsh heat, make sure you commit 30 min to 1 hour for some kind of physical activity. Improve your strength with yoga, cycling, swimming, sports, strength training, or brisk walking.

How about making this summer ‘the summer you turn fit and health-conscious’! Therefore, make the most of your sunny days and choose a healthier lifestyle that heals you.