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Summer in India can be harsh - not just on your skin, but also on your stomach. One of the most common complaints during the hot months is increased acidity or acid reflux. If you've noticed a burning sensation in your chest, sour burps, or discomfort after meals becoming more frequent as the temperature increases, you're not alone.



Understanding Acidity:

Acidity happens when excess stomach acid is produced or when acid refluxes back into the esophagus, causing symptoms like:

Burning sensation in the chest

Sour or bitter taste in the mouth

Nausea

Bloating

Indigestion

Burping

While occasional acidity is common, frequent episodes can lead to Gastroesophageal Reflux Disease (GERD) and damage the esophageal lining.



Why Acidity Worsens in Summer:

Dehydration and Reduced Water Intake: During summer, the body loses fluids faster through sweat. If you're not hydrating enough, it affects digestion. Water helps maintain the pH balance of your stomach. Dehydration can lead to concentrated stomach acids, making the digestive environment more acidic and leading to reflux.

Eating Cold and Spicy Foods: Summer begins with cravings for ice creams, aerated drinks, cold coffee, and spicy street foods. While these provide temporary relief from the heat, they irritate the stomach lining and weaken the lower esophageal sphincter (LES)?-?the valve that keeps acid in the stomach. Once this valve is relaxed, acid can flow back into the esophagus.

Disrupted Eating Patterns: People tend to skip meals or eat irregularly in summer. Skipping meals raises acid build-up in the stomach because the stomach continues to produce digestive juices even when food isn't consumed, leading to acidity.

Stress and Sleep Disturbances: Long, hot days can upset sleep patterns and elevate stress levels. Both poor sleep and stress are directly linked to increased acid production and weakened digestion.

Overconsumption of Caffeinated and Carbonated Beverages: Tea, coffee, and colas are consumed more frequently to beat the heat. But these beverages stimulate acid production and relax the LES, making reflux more likely.

Symptoms to Watch For:

If you're experiencing any of the following regularly during summer, it could be due to acidity:

Burning pain in the upper abdomen or chest after meals

Excessive burping or bloating

Nausea, especially in the morning

Sour or bitter regurgitation after eating

Feeling full quickly or loss of appetite

These may seem mild initially but shouldn't be ignored, especially if frequent.



How to Avoid Acidity in Summer?

Here are some easy, useful tips to keep acidity at bay:

Stay Hydrated: Drink at least 2.5 to 3 liters of water daily. Add buttermilk, coconut water, lime water, or herbal teas to your diet. These natural coolants help soothe the stomach lining and improve digestion.

Eat Light and Frequently: Instead of three heavy meals, eat 5 to 6 small, balanced meals throughout the day. Avoid skipping meals. Include fresh fruits (papaya, watermelon), vegetables, and whole grains.

Avoid Spicy, Oily, and Fermented Foods: Reduce your intake of pickles, spicy chutneys, deep-fried snacks, and fast food. These foods aggravate the stomach lining and improve acid secretion.

Limit Caffeine and Carbonated Drinks: Replace tea, coffee, and soft drinks with green tea, fennel water, or jeera (cumin) water. These are easier on your stomach and aid digestion.

Avoid Sleeping Right After Meals: Wait at least 2–3 hours after dinner before lying down. This prevents acid from flowing back into the esophagus.

Use Natural Cooling Foods: Add curd, cucumber, mint, coriander, and gulkand to your meals. These not only cool the system but also decrease stomach inflammation and acidity.

Exercise Smartly: While exercise enhances digestion, avoid vigorous activity right after meals. Choose early morning or evening workouts to avoid heat-related fatigue.

Wear Loose, Breathable Clothing: Tight clothing around the waist can put pressure on your stomach and worsen reflux. Opt for cotton, breathable fabrics that don't constrict your abdomen.

Reduce Stress: Try yoga, pranayama, or meditation for at least 15–20 minutes a day. Chronic stress raises cortisol, which has been linked to higher stomach acid production.

When Should You See a Doctor?

If you have persistent or worsening acidity symptoms despite lifestyle changes, you should consult a gastroenterologist in Pune. Warning symptoms include:

Chest pain that mimics a heart attack

Difficulty swallowing

Unexplained weight loss

Vomiting blood or black-colored stools

Severe bloating or chronic nausea