With heatwave alerts across the country and temperatures soaring above 40°C in many regions, staying hydrated isn’t just about comfort—it’s a health essential. While drinking more water is the obvious first step, what you choose to drink (and avoid) can make a big difference in how well your body copes with the heat.
What should you drink in summer to keep yourself hydrated?
Water: This is a no-brainer. Water helps regulate body temperature, aids in digestion, and maintains vital bodily functions. During a summer, a healthy individual should aim to consume about 8 to 10 glasses of water per day, which equates to approximately 2 to 2.5 litres.
Coconut water: Coconut water is an excellent natural hydrator, which is rich in essential electrolytes like potassium, sodium, and magnesium. It helps replenish lost fluids and electrolytes. It’s best when consumed fresh.
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Nimbu paani (Lemon water): Packed with Vitamin C, this drink helps in detoxification and maintaining electrolyte balance in the body. Just squeeze a lemon in a glass of water. Add a teaspoon of salt or sugar or both, and you are good to go!
Buttermilk (Chaas): This traditional Indian drink contains probiotics that will keep your gut healthy and happy. It is rich in vitamins and minerals, including calcium and potassium. It also replenishes fluids without spiking your sugar levels. Enjoy a glass of buttermilk with a pinch of salt, cumin powder, and mint leaves.
Fresh fruit juices: Fruit juices can be a great way to replace the fluids and electrolytes lost due to sweating. Pick summer fruits like watermelon, orange, sugarcane or kiwi and squeeze the juice fresh, without loading it with too much sugar. The traditional Indian drink made from raw mangoes can be another natural coolant.
Infused drinks: If you don’t prefer plain water, consider infusing it with a unique flavour. Infuse it with additives like mint, coriander, cucumbers, or jeera. This not only enhances the flavour but also helps regulate digestion, which tends to slow down during heatwaves.
Eat Water: Don’t just drink, eat water. Incorporate water-rich foods into your diet to enhance hydration beyond just drinking water. Have vegetables like carrots, cucumbers, and tomatoes; fruits like watermelon and berries; yoghurt and oatmeal. These have a sustained hydration effect compared to drinking water alone.
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What not to consume during summers
Caffeinated Drinks: Coffee and traditional chai may be comforting, but caffeine is a diuretic—it makes you pee more, which leads to faster dehydration. One cup a day is fine, but don’t overdo it.
Fizzy drinks: Carbonated soft drinks are loaded with sugar and can dehydrate you further.
Packaged fruit juices: While they are marketed as fruit juices, they are loaded with added sugars and preservatives. They do more harm than good, especially when your body is already under heat stress.
Alcohol: Yes, a chilled beer might feel like a good idea—but alcohol dehydrates you quickly. If you’re drinking, match each alcoholic drink with a glass of water to avoid feeling drained or dizzy
Energy drinks: The high caffeine and sugar content can put unnecessary strain on your body.
Summers can be brutal on the body. Remember to sip throughout the day, not just when you feel the need. You can beat the heat and keep your hydration game strong by making a few smart choices.
