When the temperature soars, staying hydrated is about more than just drinking plain water. Certain foods possess natural cooling properties that help regulate your internal temperature, soothe digestion, and provide a refreshing energy boost.

Move beyond the usual fruit and vegetable salads—here are six powerhouses to help you thrive when the mercury rises.

1. Gond Katira (Tragacanth Gum)

This ancient cooling remedy is highly effective at neutralizing internal body heat.

• How to use it: Soak a small amount overnight; by morning, it transforms into a cooling, gel-like consistency. Mix 1–1.5 teaspoons into a glass of water, perhaps adding a touch of lemon and honey for flavor.

2. Coconut Water

Often called "nature’s sports drink," coconut water is a mineral-rich essential for summer.

• The Benefit: Beyond its immediate cooling effect, it helps combat fatigue, rehydrates the body, and supports your liver and kidney health while giving your skin a healthy, hydrated glow.

3. Chia or Sabja Seeds

These tiny, nutrient-dense seeds are a must-have for summer wellness.

• How to use it: Soak them in water until they swell into a jelly-like texture. They are incredibly versatile—add them to refreshing summer drinks or sprinkle them over your salads for an extra boost of fiber, minerals, and healthy fats.

4. Sattu (Roasted Chickpea Flour)

A staple in many traditional diets, Sattu is a powerhouse for preventing heatstroke.

• The Benefit: Sattu sherbet is excellent for internal cooling. For a savory twist, try the traditional style—mix it with water, onions, and green chilies. It’s not just a cooling agent; it’s also an exceptional, easily digestible plant-based protein.

5. Fennel Seeds

While often used as a post-meal refresher, fennel is a potent cooling agent during hot weather.

• How to use it: You can chew the seeds directly to soothe heat-related digestive issues, or prepare a refreshing fennel syrup to keep on hand throughout the day.

6. Barley Water

If you are looking for a detoxifier that works overtime, reach for barley water.

• The Benefit: This humble grain drink is a fantastic metabolic booster. It helps flush out toxins, aids in digestion, and is well-known for helping to prevent urinary tract infections (UTIs) that often spike during the warmer months.