As temperatures rise during the summer months, maintaining hydration and keeping the body cool becomes essential. Nutritionists often recommend including yogurt-based dishes in daily meals because they are rich in probiotics, aid digestion and help regulate body temperature.

One of the easiest and most refreshing ways to consume yogurt is through raita, a traditional side dish that pairs well with lunch and dinner. Prepared with fresh vegetables, herbs or fruits, raita not only enhances taste but also provides hydration and nutrients during hot weather.

Here are five refreshing types of raita that can help keep the body cool this summer.

1. Cucumber Raita

Cucumber raita is one of the most popular summer dishes because cucumber contains a high amount of water and naturally cools the body.

To prepare it, remove the seeds and grate fresh cucumber. In a bowl, whisk yogurt until smooth and mix in the grated cucumber. Season with black salt and black pepper. This light and refreshing raita pairs perfectly with rice or flatbreads.

2. Lauki (Bottle Gourd) Raita

Bottle gourd is another summer vegetable known for its high water content and digestive benefits.

To make this raita, whisk fresh yogurt in a bowl. Grate bottle gourd and lightly steam it to soften the texture. After it cools, mix it with the yogurt and add basic spices such as roasted cumin powder and black salt. Some people also add a small tempering with oil for extra flavor.

3. Mint Raita

Mint raita is ideal for those looking for a refreshing and digestion-friendly option.

Prepare a paste using mint leaves, a few green chilies and a little coriander. Mix this paste with well-whisked yogurt. Add roasted cumin powder, black salt and a pinch of red chili powder if desired. For extra texture, you can also add a handful of boondi.

4. Fruit Raita

Mixed fruit raita is a sweet and nutritious summer treat that can also serve as a mid-morning snack.

Whisk fresh yogurt and add a small amount of sugar. Mix in chopped fruits such as apples, grapes and pomegranate seeds. Season lightly with black salt and roasted cumin powder, and garnish with mint leaves. Chilling it in the refrigerator before serving makes it even more refreshing.

5. Simple Cucumber Yogurt Mix

Another quick variation involves simply grating cucumber and mixing it into whisked yogurt with basic spices or raita masala. This easy version requires minimal preparation and still provides hydration and nutrients during hot days.

A Healthy Summer Addition

Experts say yogurt-based dishes like raita are beneficial during summer because they cool the body, improve digestion and help maintain hydration levels. Including different varieties of raita in daily meals can add flavor while also supporting overall health during the hot season.