Protein is an important part of a healthy and balanced diet, as it builds and repairs tissues, muscles, skin and hair, and produces hormones and enzymes, says Suvidhi Jain, according to the Indian Express .

Protein is found in meat, fish, eggs, milk, seafood, beans and nuts.

Why do we need to be careful when consuming protein during hot weather?

During the hot summer months, the body loses a lot of water, explains Suvidhi Jain. Meanwhile, protein is made up of nitrogen, so it requires more water to digest, meaning that a high-protein diet tends to absorb more water.

Varun Rattan, a nutritionist in India, agrees: Protein sources are more thermogenic than carbohydrates and fats. This means that protein generates more heat when digested.

Men need a minimum of 56 grams of protein, Mr. Rattan added. Heavier, older and physically active people need more.

So, instead of avoiding protein altogether, it's best to stay hydrated when consuming protein.

Combining a balance of protein, carbohydrates, fats along with fruits and vegetables in your diet is a healthy diet for the hot summer, according to the Indian Express (India).