Traveling by train in India during summer can be a memorable experience but also a hot and tiring one. With temperatures going above 40°C in many places, it’s important to eat the right kind of food that keeps your body cool, hydrated, and comfortable. Heavy, spicy, or oily food can cause bloating, discomfort, and even stomach issues while traveling.
So, what should you eat while enjoying a train journey in the summer season? In this blog, we’ll talk about the top 10 cooling foods you should consider packing from home or ordering online through IRCTC-approved food delivery platforms.
Let’s explore the best food options that are tasty, safe, and ideal for summer train travel.
Why You Need Cooling Foods During Summer Travel
Before we list the foods, let’s understand why your summer travel diet needs special attention:
- Heat increases dehydration: Your body loses more water, so food with high water content is helpful.
- Heavy meals cause tiredness: Light and fresh food helps keep you active and refreshed.
- Food safety is a concern: Cooling foods are less likely to spoil quickly compared to oily or fried items.
- Spicy food can upset the stomach: Choosing cooling, low-spice food is easier on your digestive system.
Now, let’s get into the list of top 10 cooling foods perfect for your next train trip.
1. Curd Rice
Curd rice is one of the best summer-friendly travel foods. It is light, refreshing, and easy to digest.
Why it’s perfect:
- Keeps your stomach cool
- Contains probiotics that improve digestion
- Fills you up without making you feel heavy
Travel Tip:
Pack it in a tight food-grade container and eat within 4–5 hours. You can also order it fresh from e-catering platforms like ZoopIndia.
2. Watermelon
Watermelon is a classic summer fruit, made up of 90% water. It keeps you hydrated and also satisfies your sweet tooth.
Why it’s perfect:
- High water content keeps you cool
- Natural sugar gives energy
- Rich in antioxidants like lycopene
Travel Tip:
Cut into cubes and pack in an airtight box. Avoid keeping it for too long in high heat.
3. Bananas
Bananas are a great energy booster and don’t need refrigeration. They’re full of essential nutrients and help prevent dehydration.
Why it’s perfect:
- Easy to carry
- Prevents acidity and bloating
- Keeps you full for a longer time
Travel Tip:
Carry 1–2 bananas and consume them in the first few hours of your journey.
4. Aam Panna
Aam panna is a refreshing summer drink made from raw mango. It’s known to prevent heat strokes and keep the body temperature cool.
Why it’s perfect:
- Natural electrolyte
- Helps digestion
- Protects from heat exhaustion
Travel Tip:
Carry aam panna in a reusable bottle or thermos. Avoid plastic bottles in high heat.
5. Cucumber Slices
Cucumber is a superfood in summer due to its cooling properties and high water content.
Why it’s perfect:
- Hydrates and detoxifies
- Rich in fiber
- Reduces heat in the body
Travel Tip:
Sprinkle with a little black salt and lemon juice for flavor. Store in a zip-lock or small tiffin.
6. Lemon Rice
Lemon rice is tangy, light, and ideal for long journeys. It doesn’t spoil easily and has a fresh citrusy flavor.
Why it’s perfect:
- Non-spicy and refreshing
- Can be eaten cold
- Easy to prepare and carry
Travel Tip:
Keep it in a steel tiffin box and consume within 5–6 hours.
7. Buttermilk (Chaas)
Buttermilk is one of the best drinks to keep your body cool and hydrated in extreme heat.
Why it’s perfect:
- Rich in probiotics
- Keeps digestion smooth
- Replaces lost fluids and salts
Travel Tip:
Carry in a thermos or tightly sealed bottle. Many food delivery apps now offer packaged chaas on trains too.
8. Vegetable Salad
A simple mix of seasonal veggies like tomato, cucumber, carrots, and beetroot can make a great light meal.
Why it’s perfect:
- Full of vitamins and minerals
- Low in calories
- Easy to digest and hydrating
Travel Tip:
Add a dash of lemon juice or light salt. Avoid heavy dressings or mayonnaise.
9. Coconut Water (If Available)
If you get a chance to buy coconut water during a station halt, go for it! It’s one of nature’s best coolants.
Why it’s perfect:
- Natural electrolyte drink
- Boosts energy instantly
- Helps avoid cramps and fatigue
Travel Tip:
Prefer buying fresh coconut from a clean vendor at major stations like Chennai, Mumbai, or Kerala routes.
10. Homemade Fruit Yogurt or Lassi
Mix yogurt with fruits like mango or berries to make a natural dessert-like meal. Or go for a glass of sweet or salted lassi.
Why it’s perfect:
- Cools down body heat
- Improves digestion
- Gives a creamy, refreshing taste
Travel Tip:
Store in a thermos or order from Zoop or IRCTC e-catering services to get freshly packed servings.
Bonus: Foods to Avoid in Summer Train Travel
To stay healthy and avoid food poisoning, avoid these during summer train journeys:
- Fried snacks (samosas, pakoras, etc.)
- Heavy curries with lots of oil
- Creamy desserts
- Milk-based items kept unrefrigerated
- Street food with unknown hygiene
Can You Order These Cooling Foods on Trains?
Yes! Thanks to IRCTC e-catering partners like Zoop India, you can:
- Enter your PNR number
- Select cooling foods from partner restaurants
- Get it delivered to your seat at your selected station
Look for items like curd rice, lemon rice, chaas, fruit bowls, and salads on the food menu.
Final Words
Summer train journeys can be fun and refreshing if you eat the right kind of food. Avoid oily, spicy meals and go for light, hydrating options like curd rice, buttermilk, watermelon, cucumber, and lemon rice. Whether you pack your own meal or order through platforms like Zoop India, make sure your food is fresh, safe, and cooling.
Train travel in India doesn’t have to be sweaty and tiring—it can be cool, comfortable, and tasty if you choose the right food!
Travel smart, eat right, and enjoy your journey. Bon voyage!
