Best fruits to cool down and relieve sunstroke

By Thuy Quynh   June 24, 2023 | 04:33 pm PT
Watermelon and muskmelon are 90% water, while mangoes, oranges, and pomelos are rich in vitamin C and can effectively cool down your body and relieve sunstroke.

According to Dr. Huynh Tan Vu from the Traditional Medicine Department at the University of Medicine and Pharmacy in Ho Chi Minh City, the hot and scorching weather can cause dehydration, dry mouth and fatigue.

Doctors recommend some effective fruits for cooling down in the summer.


According to traditional medicine, watermelon has a mild sweet taste, a cooling nature, and the ability to quench thirst and effectively relieve sunstroke and heat exhaustion. In modern medicine, watermelon is high in water content and is one of the best sources of hydration. Watermelon also contains nutrients, vitamins, and minerals with anti-inflammatory, anti-cancer, and antioxidant properties.

Watermelon can be consumed fresh or as a juice. However, doctors advise against eating too much or consuming it multiple times a day, especially for those with digestive disorders, diarrhea, or kidney problems.

Store watermelon in a cool, room-temperature environment. If you have leftovers, wrap it in food wrap or an airtight container and store it in the refrigerator to prevent bacterial contamination and maintain its freshness.


According to traditional medicine, muskmelon has a cooling nature and the ability to quench thirst, promote urination, and prevent heat stroke on hot days. Muskmelons are 90% water and contain electrolytes such as potassium, magnesium, sodium, and calcium, which help hydrate and cool the body. Muskmelons are also rich in nutrients, fiber and plant compounds that support cardiovascular health, improve blood sugar levels and maintain strong bones and teeth.

Choose muskmelons with thin, large, round skins that feel heavy when held and are slightly soft with a subtle fragrance. The most delicious are the ones that are ripe and have signs of cracks on the skin. Avoid selecting ones that are already cracked, as they are prone to spoilage and may be rotten inside.

Eating too many muskmelons can cause stomach pain, so it is advisable for those who have just recovered from an illness or have a weak spleen and stomach to avoid excessive consumption.


According to traditional medicine, ripe mangoes have a sweet and sour taste, as well as beneficial effects such as cooling the body, quenching thirst and promoting urination. Mangoes are rich in fiber, which supports digestion, and they provide an abundant amount of vitamin C, which strengthens the immune system, reduces inflammation, and helps maintain healthy skin.

The strong antioxidant and anti-inflammatory properties of mangoes can help reduce the risk of summer-related illnesses.

Avoid eating excessive amounts of mangoes, especially for those with digestive issues or diarrhea. Avoid eating mangoes on an empty stomach because the high amount of vitamin C can stimulate the stomach and increase gastric secretion.

People with diabetes should limit their consumption of mangoes. Individuals who experience allergies or skin breakouts should drink plenty of water and increase their intake of green vegetables when eating mangoes.

Oranges, pomelos and lemons

Oranges, pomelos, lemons and grapefruits are citrus fruits with a cooling nature, high water content, and abundant amounts of vitamin C, which help reduce thirst and enhance the immune system. They can be made into refreshing drinks such as smoothies or juices to keep the body cool, energized and healthy during the summer.

Oranges have a sweet taste, a cooling nature and the ability to relieve heat. Orange juice is delicious and nutritious, and it can be combined with other vegetables and fruits to make smoothies. Adding sugar makes it easier to drink and does not harm the stomach.

It is recommended to consume one glass of orange juice per day, equivalent to about 200 ml. Pregnant women can drink more, but they should divide it into several portions. Half an orange per day is sufficient for children. Individuals with gastric or intestinal ulcers, pancreatic inflammation or kidney problems should limit their consumption of oranges. Avoid eating oranges on an empty stomach, when already full, or immediately before and after drinking milk.

Pomelos are abundant in vitamin C. Consuming half a pomelo can provide 50% of the recommended daily intake of vitamin C for the body. They are also rich in vitamin A, fiber and antioxidants, which enhance immunity, improve digestion, reduce fatigue and aid in quick recovery after illness.

Pomelos can be eaten directly or juiced, providing a refreshing sensation during hot summer days. Pomelo juice may interact with certain medications such as antibiotics, immunosuppressant, benzodiazepines, antianxiety drugs and some statins, so it is important to be cautious about consuming pomelo juice alongside these medications.

Lemons have a sweet and sour taste, a neutral nature, and the ability to relieve heat and quench thirst. They can also be used in cases of sunstroke, dehydration, restlessness and poor appetite.

Lemons are a rich source of vitamin C, containing numerous antioxidants and nutrients. They enhance immune function, support digestion, reduce fatigue, maintain moisture and electrolyte balance, and promote supple and elastic skin during sunny days. Lemonade is an affordable and easy-to-make refreshing drink.

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