Worried That The Summer Heat Will Drain Your Child? Here Are Some Cool And Healthy Summer Foods

The summer season brings with it multiple health issues, such as heat stroke, dehydration, heat rashes, and sleeplessness. This is the time when most of us prefer to stay indoors and use fans and air conditioners to keep cool. Wearing light-colored and loose clothing made of cotton also helps a lot!

But, how many of us know that certain summer foods can keep our bodies cool and our energy levels stable during summer?

As far as children are concerned, there is a list of summer foods for kids that should be a part of their diet. Here are a few fruits, snacks, and drinks that can help keep your child's body cool and provide essential nutrition, promoting overall good health.

Summer snacks for toddlers

1. Fermented rice gruel

Also called Kanji or Kanjika or Congee, used to be a popular staple breakfast in East and South India. However, not many have it nowadays. It is consumed with side dishes such as pickles or curry, or mixed with buttermilk and salt. Apart from cooling the body, this summer food is also considered to be rich in Vitamin B6 and B12.

2. Salads

Having a bowl of salad every day in summer can work wonders for health. Salads are filling, rich in fiber, and low in calories and fats. Including leafy green vegetables such as cabbage, spinach, and lettuce in salads is a perfect way to keep your children hydrated in summer. These have high water content and are easy on the digestive system. You can browse the Internet for some exciting and healthy salad recipes or come up with your own.

3. Broccoli

This vegetable is not only full of nutrients but also comprises 91% water. So, apart from being delicious and healthy, broccoli also keeps your children hydrated. It is also high in fiber, which aids digestion, prevents constipation, and maintains low blood sugar. Broccoli also promotes weight loss and healthy vision. So, go ahead and prepare some healthy broccoli snacks for your children this summer.

4. Onions

Although not a snack or a drink, adding onions to the daily diet helps keep the body cool. You can add them to curries, dips, salad, and raitas. Onions are also rich in quercetin, which is an anti-allergen. Children should be given onions to protect them from sunstroke.

Note: To derive maximum benefit, encourage your child to eat onions raw.

Summer drinks for kids

1. Yogurt/curd/buttermilk

Yogurt or curd is a great summer food due to its cooling properties. A staple in most Indian homes, this dairy wonder is also good for the digestive system of a toddler. It is a source of calcium and protein and is loaded with various other nutrients. Buttermilk is easily digestible and is rich in vitamin B12, potassium, calcium, riboflavin, and phosphorus.

Note: Children can have yogurt/curd in different ways, such as a glass of lassi, buttermilk, and raita.

2. Coconut water

Inexpensive, tasty, and loaded with nutrients, coconut water is the ultimate drink to beat thirst for children. Known for its wonderful cooling properties, coconut water is full of simple sugars, electrolytes, and minerals that aid in keeping the body hydrated in times of extreme heat.

According to the article, 'The Benefits of Drinking Coconut Water', by Sylvie Tremblay, MSC, published in Livestrong.com, coconut water contains a considerable amount of fiber. So, it would keep your little one feeling full for a longer period. The fiber present regulates the blood sugar, thereby making it a healthy choice of drink for toddlers.

3. Vegetable soup

You can make a variety of soups using leafy green vegetables, and your children will love them. Turning vegetarian in summer comes with a host of benefits.

4. Lemonade

Apart from being a great summer drink, both for its taste and cooling effect, lemonade can also help in treating indigestion, constipation, and dental problems. Lemon water is rich in vitamin C and is good for children's skin. It can be had sweet, salted, or after adding a pinch of black salt and cumin powder to it.

5. Gulkand 

Found usually at supermarkets and health stores, gulkand is a great food item to have during summer. It prevents acidity and contains cooling ingredients such as rose petals and other herbs that are beneficial for health. It facilitates digestion and reduces the burning sensation in the body caused by heat. Gulkand can be mixed with milk and given to children.

Note: Gulkand is available in bottles at all leading stores.

6. Mint

This is a cooling herb that can be added to summer drinks and other foods as well. A simple, inexpensive, and easily available herb, mint helps with digestion. You can try adding mint to curd or make mint juice for your children.

Note: You can grow mint in a small pot at home. It is commonly known as Pudina in India.

6 fruits your child can enjoy this summer

Together with consuming summer snacks and drinks, we should also have fruits. Most fruits are low in fat and calories, but high in minerals and vitamins. Also, they are easily digestible, which makes them an ideal source of nutrients for children. With summer fast approaching, here are some fruits that your child would love to have to beat the heat.

1. Orange

Oranges are one of the tastiest fruits enjoyed by individuals of all ages. They are a good source of fiber, vitamin C, and several other vitamins and minerals. They are also considered to be a good source of antioxidants.

2. Cucumber

During summer, when we lose water through perspiration, it is important to ensure that we keep replenishing the fluid lost. Due to their extremely high water content of almost 96%, consuming cucumbers helps us stay hydrated. Also, cucumbers are rich in flavonoids, which, research shows, may help fight cancer.

3. Muskmelon

Not only is muskmelon a delicious fruit, but it also has a sweet fragrance. Along with having high water content, muskmelons are also rich in vitamin A, beta-carotene, folate, and fiber.

4. Black plum or Jamun

These tasty berries are available only during summer, so make sure they aren't missing from your fruit bowl. In Ayurveda, the humble jamun has been described as a fruit with many medicinal benefits. It is considered good for the digestive system as well as for those with diabetes. It also helps in improving oral health by controlling bleeding gums.

5. Watermelon

This is the ultimate cooling food for children. Not only does watermelon quench the thirst due to its high water content (watermelon contains 92% water), but it also keeps the stomach full for a long time. This fruit is packed with vitamins A, B6, and C, apart from antioxidants and amino acids. It also contains traces of potassium. Children can have watermelon in limited quantities throughout the day to stay hydrated.

Note: Instead of buying watermelon slices from roadside vendors, it's always safe and hygienic to buy a whole fruit.

6. Tomatoes

The humble tomato provides many benefits, one of which is cooling the body temperature. In fact, tomatoes are 94% water and can help in hydration and the promotion of regular bowel movement. In case your child does not like eating tomatoes, offer tomato juice mixed with honey or tiny slices of tomatoes mixed in the food.

Summer is a wonderful time. It spells holidays, vacations, and FUN! But while having a good time together as a family, ensure to take the right measures to keep your child's body cool this summer. Keep them hydrated with adequate amounts of water and ensure a healthy diet that includes these superfoods.

Last updated on: March 24, 2026