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Beverages are essential to stay hydrated in the summer heat. Whether these are part of a meal or in between, a refreshing drink can help to rejuvenate you just when you begin to wilt in high temperatures. Just like choosing food, the choice of drinks can make the difference between how you feel and how it affects your body’s water balance. Some herbs are known to be ‘pick-me-ups’, others like coffee and alcohol may be dehydrating. The ideal drink is either pure drinking water or those that provide health benefits and replace minerals and electrolytes with few calories from sugar and no preservatives, chemicals and are preferably organic. With meals or not
Many of us are unsure as to whether it’s fine to drink beverages with meals. The truth is that there is no need to separate beverages from solid foods, rather, sip in moderation. It is not advisable to drink copious amounts of water or cold drinks along with meals as it has been shown to suppress gastric secretion and impair digestion. A plain glass of room temperature water or some green tea or soups are fine with meals. Better still, a squeeze of lime or lemon can enhance iron and calcium uptake from food, besides adding Vitamin C. How much is enough Another eternal debate is how much one should drink? As per recommendations many would be guilty of not drinking enough. It is true that an adult body requires an average of about 2-2.5 litres (8-10 glasses) of fluid daily to make adequate urine and stay in balance. Based on the recommendations that 1ml of fluid is required to metabolise 1 calorie, this figure may vary with seasons and individual needs. This includes beverages, soups, milk and daals. Thirst may not be a reliable indicator of your fluid needs. Inadequate fluid intake could lead to dehydration. Some early signs are poor concentration, lethargy, fatigue and dry mouth. Chronic fluid insufficiency can lead to hyperfilteration in the kidneys leading to renal disease or stones. Severe dehydration can be dangerous with serious health consequences like nausea, vomiting, loss of consciousness and can even be fatal. Sportsmen or those exposed to high temperatures and children easily are prone to dehydration. They must ensure adequate fluid intake before and during exposure. Women following weight-loss diets may need extra servings of low-calorie fluids. However, those suffering from renal disease or heart failure must strictly regulate their fluid intake and thereby their beverages. While, it is vital to remain well-hydrated and hot dry days may increase needs. Summer beverages may be a good way to meet your extra needs. Season coolers Vegetable and fruit juices like litchi, watermelon, mango, traditional sattoos, chaach, coconut or lime water and herbal teas are loaded with electrolytes, minerals and antioxidants. These have healing and restorative properties and in simple natural ways to enhance health and vitality. Bael and rose sherbet, lemonade, mintade, aam panna, barley or chana sattoo, zeera-hing lassi, smoothies, kokum water, thandai, litchi juice, jamun juice, cucumber and mint soup, camomile tea, are great summer coolers. When calorie counting, go sugar free and use alternative sweeteners which taste just as good! Green tea and zeera dhania paani are especially useful in weight loss. Boost your immunity with the green power in cabbage, spinach, lemon, coriander, lauki and garlic cocktail. These go well beyond hydration to immune boosting, detoxifying and cleansing tonics. Create your own refreshing ones with these inspiring ideas and just chill! The writer is Clinical Nutritionist & Founder, theweightmonitor.com, Founder-WholeFoodsIndia & Founder President- Celiac Society For Delhi.
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