As the temperature rises and the sun beats down on us relentlessly, it’s important to stay cool and hydrated.

And what better way to beat the heat than with some delicious and refreshing foods? Below, we’ve put together the perfect menu for staying cool in hot climates. From chilled soups to frozen drinks, there’s something for everyone here.

Chilled Soup

Chilled soups are the perfect way to cool down on a hot day. Not only are they refreshing, but they’re also light and filled with nutrients. Some of our favorite chilled soups include gazpacho, cucumber soup, and avocado soup.

Serve these soups in chilled bowls for an extra cooling effect.

Fruit Salad

No summer menu is complete without a fruit salad. Slice up your favorite fruits and serve them in a large bowl. We recommend using seasonal fruits like watermelon, cantaloupe, and berries.

For an extra burst of flavor, add a drizzle of honey or a squeeze of lime juice.

Ceviche

Ceviche is a traditional dish from Peru made from raw fish marinated in lime juice. It’s a refreshing and light dish that’s perfect for hot climates. The acid in the lime juice “cooks” the fish, so there’s no need to turn on the stove.

Serve with tortilla chips for a crunchy texture.

Cold Noodles

Japanese soba noodles or Korean cold noodles are perfect for hot weather. Tossed with chilled vegetables and a light dressing, they make for a refreshing and filling meal. Try topping them with kimchi for some added heat.

Sushi

Sushi is a great option for a cool and light meal. It’s filling and nutritious, but won’t leave you feeling weighed down. Try a variety of rolls, including ones with cucumber or avocado, for an added cooling effect.

Iced Tea

Swap out your hot tea for iced tea during the summer months. Brew your favorite tea and chill it in the fridge. Add some fresh fruit or a drizzle of honey for a little sweetness.

Lemonade

Lemonade is a classic summer drink for a reason. It’s refreshing and delicious, and can be made to your liking. Try adding some herbs like mint or basil for an added twist.

Smoothies

Smoothies are a great way to stay cool and get some added nutrients. Blend together your favorite fruits with some yogurt or milk for a creamy and refreshing treat. Don’t forget the ice!.

Popsicles

Nothing says summer like a frozen treat. Homemade popsicles are easy to make and can be customized to your liking. Try blending together some fruit with coconut water or juice and freezing it in a popsicle mold.

Sorbet

If you’re looking for something a little more indulgent, sorbet is the way to go. Made from fruit and sugar, sorbet is light and refreshing. Try making your own with your favorite fruits, like strawberry or mango.