I am a gastroenterologist, and these are the gut habits that keep me on track

Summer heat can quietly slow digestion and trigger bloating, acidity and nausea. Dr Sudeep Khanna gives an insight into his lifestyle routine that keeps his gut healthy and happy.

In Short

• Excess heat can disrupt gut bacteria, enzymes and digestive blood flow
• Morning hydration with cool water helps rehydrate and prepare digestion
• Indoor workouts and lime-salt water support activity without excessive dehydration

Editor’s Note: In this fortnightly column, top doctors share how they deal with their own health challenges, offering readers expert insight grounded in experience. Read more such stories here.

Most people associate summer with fatigue, dehydration, or heat exhaustion. What is less talked about is how commonly it affects digestion.

During this time of the year, issues like bloating, acidity, nausea, or a feeling of heaviness tends to increase. It is not a coincidence. The digestive system is sensitive to heat, and even subtle changes in temperature can influence how efficiently it works.

Excess heat can affect the balance of good bacteria in the gut, slow down digestive processes, and alter enzyme activity. At the same time, reduced blood flow to the digestive tract can make the system feel sluggish. What feels like a minor seasonal issue is often the body trying to adapt.

WHAT I FOCUS ON DURING SUMMER

I have learned over time that gut care does not need extreme measures. In fact, the more complicated the routine, the harder it is to sustain. I prefer keeping things simple and consistent.

My mornings begin with two glasses of cool, not chilled water. This is one habit I rarely skip. It helps the body rehydrate after the night and prepares the digestive system for the day ahead.

Exercise is important, but in summer I am mindful of how I do it. I prefer indoor workouts like yoga, cycling, or using a treadmill. The idea is to stay active without pushing the body into overheating or excessive fluid loss.

After exercising, I take a glass of water with a pinch of salt and some lime. It is a simple way to maintain electrolyte balance and support recovery.

Breakfast is kept light, like milk or curd with muesli or cornflakes, along with one or two eggs. Heavy, greasy foods in the morning do not sit well with me in this weather, so I tend to avoid them.

THE HABITS THAT KEEP ME ON TRACK

If there is one thing that makes the biggest difference, it is hydration. During a busy workday, it is easy to forget about it.

I rely on simple reminders to drink water regularly, which helps me stay consistent. I also avoid too much caffeine, as it can contribute to dehydration. Keeping these small habits in place makes a noticeable difference to how my gut feels through the day.

Lunch is simple, and I make sure it includes foods that are easy on the stomach. Cucumber and papaya are regulars. They are hydrating, light, and work well in hot weather. I avoid meals that are too spicy, oily, or served very hot, as they tend to make digestion feel heavier.

Evenings are usually light. A cup of tea with a small protein-rich snack works well for me and helps maintain steady energy levels.

WHY ROUTINE MATTERS MORE IN SUMMER

One change I am quite particular about in summer is eating dinner early. I prefer to finish by around 7:30 pm. It gives the body enough time to process the meal before I go to bed.

Late-night eating often leads to discomfort, especially when digestion is already under pressure from the heat.

Before sleeping, I usually have a glass of water and try to maintain a consistent sleep schedule. Good sleep supports not just overall health, but also gut balance.

KEEP IT PRACTICAL

For me, gut health in summer is not about following strict rules. It is about paying attention to signals and responding with small adjustments.

Eating lighter meals, staying well hydrated, avoiding extremes in temperature, and keeping a steady routine can make a noticeable difference.

These are not complicated changes, but they are effective. And over time, they help the body stay comfortable, even in challenging weather.

Because when digestion feels right, everything else tends to fall into place.

(Dr Sudeep Khanna is a Senior Consultant, Gastroenterology at Indraprastha Apollo Hospital, Delhi)

- Ends