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Fruits to Keep You Cool This Summer

Last updated April. 20, 2018

The blazing hot condition during summer can be very uncomfortable in South Africa. While you might have invested some money in air cooling solutions like evaporative air coolers and the rest, there are several things you can do to manage the hot condition this summer month.

You can open the doors and windows more often, always fix your bed, replace or turn off incandescent light bulbs, use fewer appliances during the day, try some interior blades and shades, and make attempts to block sun rays from entering your home.

These tips generally aim to reduce the temperature of your surroundings, but there are other things you can do to stay cool through the summer heat.

Staying hydrated is a good way to handle hot weather. Taking in enough fluid and electrolytes is a great way to stay cool in the heat. Dehydration, which is most common during hot weather, can cause a number of problems including a headache, dizziness, irritability, muscle cramps and a host of other health conditions.

While drinking enough water is a good way to stay hydrated, there are a variety of fruits that have enough fluid and electrolytes that can tremendously help you to deal with the heat.

In addition to nourishing your body by giving you enough fluid, electrolytes, vitamins and minerals, most fruits also taste great and should be part of your regular meal, especially during this period. While embarking on a picnic and other outdoor activities this summer, it will be wise to pack a number of fruits into your picnic box or basket. Here are some fresh and juicy fruits you can enjoy while feeling the summer heat.



Summer fresh apple is one of the best fruits you will find during summer. Whether green, red or yellow apples are very healthy fruits. They contain fibre, antioxidants, and phytochemicals. Asides from helping you stay nourished and hydrated through the hot season, apples are wonderful fruits that offer so many health benefits.



Apricots are rich in dietary fibre, sugar, protein, vitamins, and minerals. The beta-carotene and vitamin C contained in apricots are antioxidants. Taking a number of apricots with water during the summer will help you to stay hydrated and healthy.



The berry family is available during summer and should be part of the fruits you should consider consuming more often. Blackberries, blueberries, elderberries, huckleberries, raspberries, and strawberries with their amazing flavour are also rich in fibre and a host of nutrients.



Bananas are one of the most consumed fruit in the world. The soft fresh fruit of the largest herbaceous flowering plant comes in different sizes, colours and firmness. They are rich in starch, protein, vitamins and minerals. Taking bananas with water can help to alleviate the summer heat.



Cucumber is a very juicy fruit. It contains about 95% water and is also packed with electrolytes. As the heat increases, you should increase your intake of cucumbers. There are a variety of ways you can consume cucumbers. You can eat them alone at any hour of the day, add some cuts to your water for electrolyte boost, or use them to make a fruit salad. The water and electrolytes will help you stay hydrated. Also, as sun rays hit your skin with UV rays, the vitamin C it contains in abundance will help give your skin some glow.



This is a major summer fruit. Whether fresh or dried, sweet figs are very rich in dietary fibre. Figs contain vitamins and minerals, especially potassium which is very useful for replenishing water lost through sweating. They are also rich in calcium and iron.



Granadillas are normally regarded as a passion fruit, and its nutritional fact list shows that it is a highly nutritious fruit. Taking some granadilla fruit will remove cholesterol, offer relief from nervous problems, control high blood pressure, and prevent a heart attack.



This is one of the fruits with the highest number of electrolytes. One single kiwi fruit contains about 251 mg of potassium, as well as other vital minerals and some vitamins too. Biting into a kiwi fruit will help you stay hydrated and cool down during the summer heat.



Mangoes are among the juiciest and tastiest fruits available during summer. Preventing heat stroke is one of the health benefits often linked with mangoes. They are also beneficial in lowering cholesterol, improving eye health, improving digestion, clearing the skin, etc. They should definitely be part of your diet.



Oranges and other fruits of the citrus family are very high in electrolytes. With oranges by your side, you should never worry about sweating out your nutrients. Natural orange juice contains more electrolytes than several sports drinks on the market. Since they are natural products, oranges are also far healthier than any form of artificial drink. You can consume oranges directly after peeling off the back or extract their juice and drink during meals or anytime you thirst for it. Oranges are also rich in fibre.



Pawpaw is another juicy fruit that should be on top of your list of fruits to eat. Papaya, as it is also called, is a rich source of Beta-carotene, vitamin C, and fibre. It is also rich in potassium and foliate, as well as other important minerals.



When you think about an excellent fruit that tastes great and has a lot of health benefits, pineapples perfectly fit that profile. It contains a good amount of water and the juice is very effective in preventing dehydration. Pineapples contain a recovery enzyme known as bromelain that is anti-inflammatory and helps in muscle repair. There are several ways you can consume your pineapple. To have an unforgettable experience with pineapples, cut them into slices, refrigerate and eat cold. Or turn it into a refreshing smoothie. It will be a refreshing solution to the heat.



When the topic of a water-rich fruit is being discussed, watermelons easily come to mind. Just as the name suggests, the fruit has a high-water concentration. The water content of the juicy red flesh of watermelon is also packed with electrolytes that will help to keep you hydrated.

The fruits discussed above are only a portion of the variety that is available during the summer season. By taking enough liquid, fresh and juicy fruits, and avoiding drinks like alcoholic beverages that cause dehydration, you will be able to stay hydrated and healthy through the summer and beyond.

If you have any further questions, contact us and we would be happy to help you.