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7 Seasonal Summer Fruits To Beat The Sweltering Summer Heat

Contributed by: Rachana Arya


The scorching summer is here. As hot days get hotter, the threat of heat-related illnesses is on the rise.

This happens when your internal temperature keeps rising but your body cannot release the heat.

Prolonged exposure to high temperatures can lead to heatstroke or irreversible damage to several vital organs like the brain, kidney and muscles.

So with the summer on us and looking to only get worse, energy levels need to be maintained with the correct water levels.  

Ensure that your body gets a sufficient amount of water and nutritional balance, with the magic of some fruits which have cooling and hydrating properties.

We recommend the inclusion of the below fruits in your diet to fight sun damage and provide an instant boost of energy.

One of the most nutritious, not to mention mouth-watering ways to beat the heat and prevent summer-related health issues is to gorge on these seven fruits.


Watermelons are the quintessential summer seasonal fruits that aid as a one-single solution to all your summer-related health issues.

Not only is it absolutely delicious, but also super cooling and hydrating. Every bite of watermelon contains around 92 per cent water and 6 per cent sugar.

Additionally, this fluid-filled fruit is packed with nutrients like vitamins A, B6 and C and potassium so your body can easily ward off summer illnesses.

The potassium in watermelons and their high water content do not allow water levels in your body to dwindle. 


Mango is rightfully known as the “King of Fruits.” This good-to-go summer fruit can protect your skin from overwhelming sun damage, and reduce the risk of sunstroke and cancer.

Mangoes are high in calories, but they are also high in nutrients. This fruit includes up to 20 different minerals and vitamins.

Its high fibre content aids digestion and keeps you fuller for longer. Mangoes are high in vitamin A, C, and potassium.


Strawberries are extremely beneficial in keeping you safe in hot settings. This summer fruit’s natural cooling properties are a relish during the summers and can protect you from dehydration and overheating.

Its abundance of vitamin C, manganese, folate, potassium, B vitamins, and vital flavonoids make it the perfect fruit to have this summer.

With a water content of about 90%, this wonder fruit significantly increases your hydration levels with every bite.


What makes kiwi great for the summer is that this juicy fruit not only helps you stay hydrated, but it also contains an exceptionally high amount of another very important nutrient: potassium.

Excessive heat leads the body to lose potassium through sweat, which can result in dehydration and muscle cramps.

Consuming this fruit can aid to replenish your supply of this essential nutrient while also keeping you hydrated.


Sugarcane is an excellent summer food to be consumed in summer for its hydrating properties.

It is also high in carbohydrates, protein, iron, potassium, and other necessary components, and its juice is very nourishing.

It replenishes depleted energy levels and combats dehydration and weariness.

What’s more, this summer fruit is a great remedy for acidity, constipation, and stomach burns.

During the summer, sugarcane in any form nourishes your body well.

Tamarind or Imli

This delicious fruit not only has a tangy flavour but also happens to be the answer for your summer exhaustion woes.

Consumed in any form, this fruit is tummy-friendly and can save you from heatwaves too.

Its nutritional properties make it a great summer fruit to beat the scorching summer and re-energise your lethargic and dehydrated body.

Imli is ideal for use in chutney, rasam, and sambhar and you can also make tamarind or imli sherbet.

Bael fruit or Wood apple

Bael fruit or wood apple or stone fruit is the queen of summer fruits. It is the go-to summer splendour for beating the scorching summer heat.

Bael is a nutritional powerhouse and is known for its cooling effect on the body.  You can eat the fruit’s luscious fresh or turn it into a detox drink by extracting its juice to fend off the extreme heat conditions.

A chilled glass of bael juice helps to improve energy and keep you rejuvenated during the hot weather.

Final thoughts

With soaring temperatures, heat can be quite taxing to the body, no matter what level of physical fitness you are at.

Heat-related illnesses can happen to anyone on a hot, mucky summer—from athletes to walkers to children walking to school.

Summer fruits are replete with invaluable dietary fibres, essential nutrients, and electrolytes, which are needed by the body to fight summer woes.

Do splurge and take advantage of nature’s tasty treats as you step out.

As a necessary add-on, make a habit of taking preventive health checkups, especially during summers, as they can help you in getting a comprehensive insight into your health.

This will also help you with taking measures to promote your overall well-being.

Book The Full Body Health Checkup Today!

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