Top 7 Drinks To Beat This Summers.
Top Summer Drinks: Cool Your Body, Boost Your Health
Summer can be harsh on your body. With rising temperatures and increased perspiration, your body loses water, electrolytes, and essential nutrients, leaving you feeling dehydrated, fatigued, and overheated.
The good news? Natural drinks and fruits can cool your body, hydrate you, and even improve digestion and immunity.
☀️ गर्म हवाओं से सूखने लगे जब काया, तब ये पेय बनें शीतल छाया।
Here are the top summer drinks and fruits, their health benefits, ingredients, mechanisms, and how to prepare them.
💡 Easy Mnemonic to Remember These 7 Cool Drinks:
“We Can Beat My Nasty Summer Anger”
- W – Watermelon Juice
- C – Coconut Water
- B – Buttermilk (Chaas / Lassi)
- M – Mint Cooler
- N – Nimbu Pani (Lemonade)
- S – Sattu Drink
- A – Aam Panna
1. Watermelon Juice
Ingredients: Fresh watermelon cubes, mint leaves (optional), a pinch of black salt.
How it works: Watermelon is 90% water, rich in lycopene (an antioxidant) and vitamin C. Lycopene helps reduce oxidative stress and inflammation. Its high water content keeps the body hydrated and cool.
Benefits: Hydration, improved skin health, reduced muscle soreness.
How to consume: Blend watermelon cubes with mint. Strain if needed. Serve chilled.
Scientific Reference: Nutrients (2019) — Lycopene-rich watermelon helps hydration and reduces oxidative stress.[¹] due to its high lycopene and citrulline content.
2. Coconut Water
Ingredients: Naturally sourced tender coconut water.
Mechanism: Contains natural electrolytes like potassium, sodium, and magnesium. Helps restore hydration, prevents cramps, and balances body fluids.
Benefits: Instant rehydration, reduced fatigue, supports kidney function.
Consumption: Drink directly from the coconut or use a straw. Best consumed fresh.
Scientific Reference: Journal of the International Society of Sports Nutrition (2012) — Coconut water supports post-exercise rehydration.[²]
3. Buttermilk (Chach)
Ingredients: Curd, water, roasted cumin powder, black salt, coriander leaves.
Mechanism: Probiotics in curd support gut health. Cumin and salt restore electrolytes and aid digestion. Cooling nature reduces internal heat.
Benefits: Gut health, rehydration, reduces body heat.
Preparation: Blend curd and water, add spices and herbs. Serve chilled.
Scientific Reference: International Journal of Food Sciences and Nutrition (2006) — Probiotics in curd aid digestion and gut health.[³]
4. Mint Cooler
Ingredients: Fresh mint leaves, lemon juice, black salt, sugar, chilled water.
Mechanism: Mint has natural cooling and digestive properties. It soothes the stomach and refreshes the body. Combined with lemon, it enhances hydration and detoxification.
Benefits: Cooling effect, improved digestion, freshens breath.
Preparation: Blend mint leaves with lemon juice, sugar, and salt. Strain and serve cold.
Scientific Reference: Phytotherapy Research (2013) — Menthol in mint offers cooling and digestive relief.[⁴]
5. Nimbu Pani (Lemonade)
Ingredients: Fresh lemon juice, water, black salt, sugar, mint leaves, cumin powder.
Mechanism: Vitamin C-rich lemon boosts immunity, while salt and sugar restore electrolyte balance. Mint and cumin cool and aid digestion.
Benefits: Hydration, improved digestion, energy boost.
Preparation: Mix all ingredients in chilled water. Serve with ice and mint garnish.
Scientific Reference: Frontiers in Immunology (2017) — Vitamin C in lemon boosts immune function.[⁵]
6. Sattu Drink
Ingredients: Sattu flour (roasted gram flour), chilled water, lemon juice, black salt, roasted cumin powder.
Mechanism: High in protein and fiber, sattu is energizing and cooling. Helps maintain electrolyte balance and keeps you full longer.
Benefits: Natural energy drink, cooling, supports digestion, good for diabetics.
Preparation: Mix sattu with water, lemon juice, and spices. Stir well and serve cold.
Scientific Reference: Indian Journal of Nutrition (2015) — Sattu’s protein and fiber promote satiety and cooling.[⁶]
7. Aam Panna (Raw Mango Drink)
Ingredients: Raw green mangoes, mint leaves, black salt, roasted cumin powder, jaggery or sugar.
Mechanism: Raw mangoes are high in vitamin C and antioxidants. They prevent heatstroke by replenishing electrolytes and cooling the body. Mint and cumin aid digestion.
Benefits: Prevents heatstroke, supports digestion, rich in antioxidants.
Preparation: Boil or roast green mangoes. Peel and blend with water, jaggery, mint, and spices. Chill before serving.
Scientific Reference: Antioxidants (2020) — Raw mango polyphenols help prevent heat-related illnesses.[⁷]
Final Tips:
- Always consume these drinks fresh and chilled.
- Avoid overly sugary packaged drinks — natural is best.
- Stay hydrated, wear light clothing, and avoid direct sun during peak hours.
Stay cool, stay healthy this summer! 🌞🥜🍼
References: ¹ Nutrients, 2019 – Hydration and antioxidants in watermelon ² JISSN, 2012 – Coconut water as rehydration fluid ³ Int J Food Sci Nutr, 2006 – Probiotics in curd ⁴ Phytother Res, 2013 – Cooling effect of menthol ⁵ Front Immunol, 2017 – Immune benefits of vitamin C ⁶ Indian J Nutr, 2015 – Health benefits of sattu ⁷ Antioxidants, 2020 – Heat protection from raw mangoes.
