Buttermilk is high in protein, riboflavin, potassium, vitamin B12 and calcium13).
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Coconut water is packed with electrolytes like potassium, sodium, and magnesium. It helps replenish fluids lost through sweat and prevents dehydration. Light, refreshing, and low in calories, coconut water is ideal for staying hydrated throughout the day. It also supports digestion and keeps you feeling energised without added sugars.
Staying energised during the scorching hot summers can be difficult, especially when soaring temperatures lead to dehydration and fatigue. While sugary sodas and packaged drinks may offer a quick boost, they often do more harm than good. Natural, homemade beverages are a healthier way to stay refreshed and maintain high energy levels. It is significant to remain energised and beat the heat by opting for nutrition rich natural summer drinks that can replenish electrolytes and cool the body.
These natural drinks will not only help you stayed hydrated but maintain energy levels to support body’s natural cooling system. Coconut water, buttermilk, aam pana, lemon water, bael sherbet and sattu have emerged as some of the popular summer drinks.
According to a study featured in National Library of Medicine, “Drinking buttermilk provides the body with liquid and nutrition in an easily digestible form as well as vitamins and minerals that are lost when sweating. Buttermilk is high in protein, riboflavin, potassium, vitamin B12 and calcium13).” 1
Recently, leading dietitian Richa Doshi took to her Instagram account and rated some of the popular summer drinks. She said, “Rating popular summer drinks as a nutritionist because hydration should cool your body, not spike your sugar levels.” 2
1. Lemon Water (Nimbu Pani): It has emerged a summer favourite drink. Lemon water is both refreshing and revitalising. Rich in vitamin C, it helps boost immunity while aiding digestion. Adding a pinch of salt and a little jaggery or honey can turn it into a natural electrolyte drink. Nimbu pani not only quenches thirst but also helps combat fatigue and keeps your body cool.
The dietitian gave 7 out of 10 to nimbu pani. She said, “it is best only when made with minimal sugar.
2. Coconut Water: Often called nature’s sports drink, coconut water is packed with electrolytes like potassium, sodium, and magnesium. It helps replenish fluids lost through sweat and prevents dehydration. Light, refreshing, and low in calories, coconut water is ideal for staying hydrated throughout the day. It also supports digestion and keeps you feeling energised without added sugars.
Richa Doshi rated it 9 out of 10 and called it excellent nature’s drink. It “contains potassium, small amount of sodium, and natural sugars,” added the dietitian.
3. Buttermilk (Chaas): Buttermilk is a traditional Indian drink known for its cooling properties. Made from diluted curd, it is rich in probiotics that support gut health and improve digestion. Chaas also contains essential nutrients like calcium and vitamins, making it a nutritious option during hot weather. Adding roasted cumin powder, mint, and a pinch of salt enhances both flavour and health benefits.
The dietitian gave buttremilk 9.5 out of 10. She said, “scientifically, it is one of the best summer drink, provides probiotic and improves the digestion.
4. Aam Panna: Made from raw mangoes, aam panna is a tangy and refreshing drink that helps prevent heatstroke. It is rich in vitamin C and antioxidants, which support immunity and overall health. The combination of mint, cumin, and black salt not only improves taste but also aids digestion. Aam panna is especially beneficial during peak summer as it helps maintain electrolyte balance.
She gave 6.5 out of 10 to Aam pana. She said, “raw mango provides minerals and has cooling effect but most of the recipes add significant amount of sugar.
5. Gond Katira: Gond katira, also known as tragacanth gum, is derived from plants valued for their several benefits and cooling properties, especially during scorching hot summers. When it is soaked in water, the dry gum swells and forms a translucent, jelly like substance that can be consumed. It has been used in Ayurveda for decades amid its several health-supportive properties. The natural coolant can regulate temperature, enhance digestion, and improve hydration.
The dietitian gave gond katira 8 out of 10. She said, “it is one of the most cooling drink and adding sabza will make it even better.”
6. Watermelon Juice: Watermelon is composed of over 90% water, making it one of the most hydrating fruits. Fresh watermelon juice is naturally sweet, refreshing, and packed with vitamins A and C. It helps keep the body cool, supports hydration, and provides a gentle energy boost. Unlike packaged juices, it contains no added sugars or preservatives.
The dietitian rated watermelon juice 5 out of 10 saying, “it is definitely hydrating but low in fibre. It can give a major sugar spike. Better to stick to a whole fruit.”
Natural summer drinks are not only refreshing but also play a key role in keeping your body hydrated and energised. Options like coconut water, lemon water, buttermilk, aam panna, and watermelon juice provide essential nutrients and help beat the heat naturally. By choosing these healthy alternatives, you can stay cool, boost your energy, and enjoy the summer season without compromising your health.
FAQs
How do natural summer drinks like buttermilk and coconut water compare to sugary sodas for hydration?
Natural summer drinks such as buttermilk and coconut water hydrate effectively by replenishing electrolytes and nutrients without added sugars. Unlike sugary sodas, which may cause sugar spikes and dehydration, buttermilk is rich in probiotics and nutrients like calcium and vitamin B12, while coconut water supplies potassium, sodium, and magnesium, making them healthier hydration options.
What makes buttermilk one of the best natural drinks during summer?
Buttermilk is highly recommended because it contains probiotics that improve digestion, along with essential nutrients such as protein, riboflavin, potassium, vitamin B12, and calcium. It helps replenish minerals lost through sweating and supports the body’s natural cooling processes, making it an excellent summer drink according to dietitians.
Can drinking lemon water help maintain energy levels during summer heat?
Yes, lemon water is rich in vitamin C and can boost immunity while aiding digestion. When prepared with a pinch of salt and natural sweeteners like jaggery or honey, it acts as a natural electrolyte drink. This combination helps combat fatigue, maintain hydration, and cool the body effectively during hot weather.
Are there any concerns with consuming watermelon juice for hydration and energy?
Watermelon juice is hydrating due to its high water content and provides vitamins A and C. However, it is low in fiber and can cause a sugar spike if consumed in juice form rather than whole fruit, so it’s better to consume watermelon as a whole for more balanced energy and fewer sugar fluctuations.
What traditional summer drink can help prevent heatstroke while providing antioxidants?
Aam panna, made from raw mangoes, is a traditional summer drink known for its tangy flavor and ability to prevent heatstroke. It is rich in vitamin C and antioxidants which support immunity and health. However, many recipes add significant sugar, so moderation or low-sugar versions are recommended.
National Library of Medicine|Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain
Dietitian Richa Doshi via Instagram|Rating popular summer drinks
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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