Summer brings soaring temperatures, increased sweating, and a greater need for hydration and light nutrition. During this time, making mindful food and drink choices becomes essential to support energy levels, digestion, and overall well-being. However, many of us unknowingly opt for processed, dehydrating, or heavy options that can do more harm than good. Smart seasonal swaps—like fresh fruits over fried snacks or infused water over sugary sodas—can make a big difference. 

This quiz is designed to help you reflect on your summer habits and discover simple, healthy alternatives that keep you cool and nourished. Ready to see how smart your summer choices really are?


Am I Making Smart Swaps in Summer?

Energy drink OR canned juice	

Fresh fruit juice, coconut water OR smoothie

Infused water with mint, lemon, OR buttermilk

What do you drink to stay hydrated in summer?

Stuffed paratha with pickle OR Kachori	

Upma or poha with veggies	

Oatmeal with nuts and curd OR Idli with sambhar

What will you choose for breakfast out of these options during summer?

Heavy curries OR red meats, 3-4 times/week

Paneer OR dal dishes, any one in a day

Moong sprouts OR Boiled egg whites in each meal

What is your preferred protein source in hot weather?

Ice cream

Fruit yoghurt

Fresh seasonal fruits like watermelon or mango

For a cooling midday snack, what will you pick?

No changes- eat as usual heavy meals

Add more curd/yogurt and eat smaller portions

Opt for lighter meals with cooling herbs

How do you modify meals for better digestion in the heat?

Gulab jamun or brownie with ice cream

Fruit custard or kulfi

Chilled fruit bowl or smoothie bowl

Your go-to summer dessert is:

Fried snacks like samosa or pakora

Chaats with curd like dahi puri

Cold salads with sprouts, veggies and lemon dressing

When eating out in summer, you choose:

Buying soda or packaged juice

Carrying a small Tetra pack of buttermilk or juices

Carrying your own water bottle or electrolyte water

You handle thirst during travel by:

Rely on packaged foods	

Eat from hygienic places with minimal risk	

Carry homemade meals with insulated containers

When outdoors in summer, how do you manage food safety?

Chips and namkeen

Roasted chana or makhana

Fresh coconut slices or cucumber

Your screen-time snacking involves:

Nothing specific	

Having Greek yoghurt once a day	

Including probiotics (curd, buttermilk and fiber)

You protect your gut in summer by:

Rarely- don’t prefer them

3-4 times a week, with simple veggies

Daily with various seasonal veggies and a light dressing

How often do you consume raw salads during summer?

Give in sometimes – just one portion

Replace with natural sorbets OR multigrain packaged snacks

Prep frozen fruit pops OR homemade millet bhel

How do you manage cravings for cold/unhealthy snacks?

You’ve got some good intentions, but your summer swaps could use a smart upgrade.

Your current summer food and drink choices may not be optimal for supporting hydration, digestion, or energy levels in the heat. While some selections offer comfort or convenience, they often lack the nutrients and cooling benefits your body needs during warmer months. 
This score indicates a need to reconsider processed foods, sugary drinks, and heavy meals. Begin by incorporating more seasonal fruits, natural fluids, and light meals. Even small, gradual changes can significantly improve your summer wellness.
Seek guidance from our experts and explore the ‘Eat Right’ Circle to connect with the body and get the best of nourishment this summer. 


You're making better choices, but there's room to make your plate more colorful. 

You’re making several health-conscious choices and have started leaning toward better alternatives, but there's still room to grow. This score reflects a balanced yet slightly inconsistent approach to summer nutrition. 
Consider focusing more on hydration-rich ingredients, gut-friendly foods, and replacing processed options with whole, seasonal produce. Fine-tuning these habits can enhance your stamina, digestion, and overall well-being during the hot months. Keep progressing towards more consistent, mindful choices.
Follow our ‘Eat Right’ and ‘Happy Gut’ popular circles to improve your summer-healthy eating pattern. 


MODERATE

You’re totally tuned in to what your body needs in the summer.

You’ve demonstrated excellent awareness and implementation of smart seasonal swaps, prioritizing hydration, freshness, and nutritional value in your choices. 
This score highlights your strong understanding of how food and fluid impact your energy, digestion, and comfort in the summer. You're successfully avoiding heat-aggravating options and are likely feeling the benefits—better digestion, sustained energy, and less fatigue. Maintain this momentum and continue inspiring those around you with your health-conscious habits.
Explore the nutrition section of the wellness corner app and explore more articles to keep up with the latest healthy swapping summer trends. 


GOOD

Am I Making Smart Swaps in Summer?

Brilliantly

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