Can ice-cold water slow down digestion on hot days?

So before diving into solutions, let’s understand why hot weather disrupts digestion in hidden ways:

● Dehydration slows digestion – Even mild dehydration causes your body to pull water from the colon, leading to constipation.

● Heat stress alters gut bacteria – Studies show extreme heat reduces beneficial gut microbes, weakening immunity and digestion.

● Cold foods and drinks shock your system – Iced lattes and smoothies may feel refreshing but can slow enzyme activity, making digestion sluggish.

● Higher risk of foodborne illnesses – Bacteria multiply faster in warm weather, increasing chances of food poisoning from salads, seafood and leftovers.

● Increased sugar and alcohol intake – Summer cocktails, ice creams, and sugary drinks feed harmful gut bacteria, leading to bloating and inflammation.

The Do’s: Surprising Ways to Boost Gut Health in Heat

Drink warm liquids. Most people reach for icy drinks, but warm herbal teas (ginger, fennel, peppermint) actually improve digestion by stimulating enzyme production. Start your day with warm lemon water — it hydrates, supports liver function and kick starts digestion better than cold water.

You’ve heard of yogurt and kimchi, but have you tried fermented coconut water (like kefir) or pickled mango (amba achar)? These lesser-known probiotic-rich foods help replenish good bacteria lost due to heat stress and improve nutrient absorption.

Sweating drains electrolytes (sodium, potassium, magnesium), which are crucial for gut motility. Plain water isn’t enough. So, try having coconut water (natural electrolytes), cucumber-mint infused water (cooling and hydrating) or home-made oral rehydration solution (mix water, salt and a bit of honey or sugar). Avoid sugary sports drinks as they feed bad gut bacteria.

Choose cooling spices like fennel, coriander and cardamom for smoothies, salads, or herbal iced teas. Excess chili and black pepper increase internal heat and acidity. Eat smaller, frequent meals to ease digestion.

The Don’ts: Common Summer Habits That Wreck Your Gut

Cold liquids solidify fats in food, slowing digestion. If you must have a cold drink, sip slowly and avoid them right before or after meals. Bacteria multiply rapidly in heat. If food has been sitting out for more than two hours (one hour if above 32°C), discard it.

While salads are great, too much raw food can be hard to digest. Lightly steamed veggies are easier on the gut.

Dark urine, dry mouth, and fatigue mean your gut is already struggling. Hydrate before you feel thirsty.

Summer cocktails and ice creams feed harmful bacteria, leading to bloating and inflammation. Opt for natural sweets like frozen bananas or mango sorbet instead.

Quick Gut-Soothing Summer Remedies

Mix one teaspoon cumin powder and one teaspoon fennel seeds in warm water. Sip after meals. Watermelon with a pinch of black salt improves digestion and hydration but use it in moderation or as recommended if your blood sugar is high. Blend coconut water, mint, cucumber, and a dash of ginger for a gut-friendly drink.

Try these tips for a week and feel the difference.

(Dr Khamesra is a clinical nutritionist)