Sip, Snack, Survive: The Best (and Worst) Foods for Sweltering Days

19. Chia Seeds: Tiny But Mighty Hydrators

Don’t let their size fool you—chia seeds are hydration powerhouses. When soaked in water or milk, they expand into a gel-like consistency that helps retain moisture in the body, making them a great choice for hot, dehydrating days. Rich in omega-3s, fiber, and protein, chia seeds also support sustained energy and digestion without weighing you down. Stir them into smoothies, overnight oats, or summer puddings for a cooling, nutrient-dense treat. Their slow-digesting nature means they release energy gradually—ideal for long, sun-soaked afternoons. For a drinkable option, try chia fresca with lemon and honey.

20. Radishes: Crisp, Peppery, and Cooling

Radishes might not steal the spotlight, but they’re an underrated summer food with serious cooling benefits. High in water content and rich in vitamin C, they offer a crisp, refreshing crunch that helps regulate body temperature and aid digestion. Their natural peppery flavor cuts through heavy dishes and adds zip to salads, tacos, or slaws. Bonus: their slight diuretic properties can help reduce water retention and bloating, which often flare up in the heat. Keep them raw, sliced thin, and served cold for maximum refreshment. They’re your crunchy, low-calorie antidote to summer sluggishness.