Summer fatigue is a common concern during rising temperatures, often triggered by dehydration, nutrient loss, and erratic eating habits. The result? A constant feeling of sluggishness, low energy, and lack
of focus throughout the day. While sugary drinks may offer a quick fix, they often lead to energy crashes. Experts suggest that making smarter dietary choices, especially when it comes to dairy can help maintain energy and hydration levels more effectively.
“Summer fatigue, dehydration, loss of nutrients, and irregular eating patterns are the main culprits behind the seasonal slump,” says Siddharth Runwal, Founder, Provilac. “One simple way to counter this is by opting for lighter and more functional dairy choices that support both hydration and nutrition.”
Cooling dairy staples like dahi (curd), buttermilk (chaas), and lassi are particularly beneficial during the summer months. Rich in probiotics, calcium, and essential nutrients, they aid digestion, support gut health, and help regulate body temperature.
“Dahi is naturally cooling, easy to digest, and packed with probiotics that keep the gut healthy and energy levels stable during the scorching heat,” explains Runwal.
Echoing this, Dr. Sanjay Verma, Consultant Physician, Kailash Hospital, Noida, highlights the physiological benefits of such foods. “Digestion tends to slow down in summer, so probiotic-rich foods like curd play a crucial role in improving digestion and nutrient absorption, helping maintain consistent energy levels,” he says.
Beyond traditional options, high-protein dairy is emerging as a convenient way to sustain energy throughout the day. “Incorporating high-protein milk into your routine, whether as a morning start, post-workout drink, or mid-day refreshment can help you stay energised, feel fuller for longer, and avoid sudden energy dips,” says Runwal.
He adds that products like flavoured high-protein milk can offer both convenience and nutrition, especially for those with busy lifestyles.
Experts also emphasise the importance of incorporating dairy thoughtfully into daily meals. “Adding a bowl of curd to lunch, drinking chaas after meals, or starting your day with a yogurt-based smoothie with seasonal fruits can significantly improve hydration and energy levels,” advises Dr Verma.
At the same time, preventive habits play a key role in managing summer fatigue. Staying well-hydrated, limiting caffeine and sugary beverages, and opting for smaller, frequent meals can help sustain energy levels throughout the day.
“Proper storage and timely consumption of dairy products are equally important during summer to prevent spoilage and infections,” cautions Dr Verma.
Alongside dairy, traditional Indian summer drinks like aam panna and bael sharbat also remain effective in replenishing electrolytes and combating heat-related fatigue.
Ultimately, the key lies in balance. Choosing fresh, light, and nutrient-rich dairy options, combined with mindful eating habits, can go a long way in beating the summer slump.
“Making the right dietary choices is essential to staying refreshed, energised, and physically balanced during peak summer,” concludes Runwal.
