During summer, hydration is the single most important factor that can protect you from dehydration. If left unattended, dehydration may escalate to heat exhaustion and subsequently heat stroke. For this reason, hydration is non-negotiable. However, not all drinks are nutritionally suitable for proper hydration. Some may be empty calories, and instead of providing energy, they only add excess sugar and calories, ultimately backfiring. Let’s get the basics of hydration clear so you feel better prepared this summer.

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Find out what to drink and what to avoid in the summer. (Picture credit: Adobe Stock )Find out what to drink and what to avoid in the summer. (Picture credit: Adobe Stock )

In a conversation with Madhura P Behki, nutrition expert at Cult, we tried to narrow down drinks that energise you and those that work against you.

“Hydration is more than just drinking enough water or any other liquid beverages; it’s about making smarter beverage choices that align with your body’s needs in hot weather,” Madhura shared an essential reminder.

What not to drink in summer

Let’s first go through the drinks you should ideally avoid because they are counterproductive. You may think they will cool you down, but in reality, they may leave you dehydrated, sluggish or bloated.

Madhura listed out the drinks you should consider skipping:

1. Packaged fruit juice

  • Most contain added sugars, fruit concentrates, and minimal fibre.
  • Without fiber, these drinks can cause rapid spikes in blood sugar, followed by energy crashes.

2. Iced tea

  • Contains significant amounts of sugar or high-fructose syrups.
  • Many also include caffeine, which in excess can have a mild diuretic effect, potentially reducing hydration levels.

3. Protein shakes

  • Pre-packaged ones are hard to digest.
  • Anything that is hard to digest creates heat, a process known as the thermic effect of food, and consuming dense, protein-heavy drinks may leave you feeling sluggish or bloated.

4. Cold drinks

  • Skip the bottle of flavoured soda because it has sugar content.
  • High sugar content leaves you bloated.

What to drink

Now that we have gone through most of the drinks that are popular in summer due to how refreshing and cooling they can be, but they are also harmful because of the hidden factors, because of hidden factors like sugary syrups or being heavy on digestion. They are not the best choices. So, let’s look at some of the healthier counterparts, which are both nutritionally dense and refreshing, ideal for summer.

The nutrition expert outlined these alternatives that you can consider, with kokum juice being her all-time favourite:

1. Coconut water

  • Fresh, tender coconut water is very hydrating.
  • Packed with the right electrolytes needed to manage the fluid loss.
  • Good for cooling down, no sugar.

2. Kokum juice

  • Gut cooling, helps to prevent bloating/acidity issues.
  • Can consume kokum after a meal to get the best gut-friendly benefits.

3. Herb-infused water

  • Good alternative to plain water.
  • Can try these three options: watermelon with mint leaves, lemon with orange wedge, fennel and tulsi.
  • They add the electrolytes and provide the gut-cooling effect the body needs.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.