How to stay hydrated in scorching summer heat

Our body's 60% is composed of water and for proper health, staying hydrated is absolutely necessary. 

How to stay hydrated in scorching summer heat -

by Dr. Arya  

Include foods in season to your diet. Yes, you heard me right! The food you eat account about 20% of your daily fluid intake. Summer fruits like melons, tomatoes, strawberries, etc. are rich in water content.

Similarly, Cucumber, oranges, lemon, guava, mangoes, Papaya, etc. are rich in water content. Infuse your water with fresh fruits, cucumber, mint leaves, etc. This can give a refreshing taste and can tempt you to drink more water. The influence of drink flavor and composition on voluntary drinking and hydration status in children exercising in the heat was studied and was found that young boys drink up to 90% more fluid when it's flavored. 

Track your water intake. This makes you more aware of your status of hydration. Keep for yourself a refillable water bottle and make sure to refill it throughout the day. 
You might need electrolytes during summer. Stick to plain coconut water with no added sugars to get ample electrolytes needed for the body. It is packed with electrolytes and can be refreshing as well. 

Try to avoid caffeine and alcoholic drinks.

Drink water consistently. Don't wait for thirst to occur. Thirst is not always a reliable indicator of dehydration because older adults feel thirsty only when they are already dehydrated. 
Include the taste 'Salt' in the diet. Salt is generally used to enhance flavors in foods. As per Ayurveda principles, salt is composed of water and fire elements.

Its properties are hot, heavy and moist. It has deepana action which means improves digestion. It pacifies Vata and can aggravate Pitta and Kapha. We all know that the important element in salt is Sodium.

Sodium is important to regulate the water content of the body. In addition to water, your body loses electrolytes like sodium and potassium when you sweat. So adding salt to your diet helps. But make sure you don't take too much salt. If your body contains too much sodium, the body tends to retain water. The American heart association recommends 1500 milligrams of Sodium in a day which is a bit more than 1/2 tsp. 
 

Quick and Healthy Summer drinks 

Green Mango Drink

Popularly known as Aaam Ka Pana is really hydrating and has plenty of micronutrients which helps in replenishing the fluid levels in the body. 

 Ingredients - 

• Green raw mangoes - 2
• Brown sugar - 3 tbsp. 
• Black salt /Pink Himalayan salt - 1 tbsp 
• Cumin powder - 1 tbsp. 
• Water - 2 cups

 Method of Preparation -

Peel and chop the mangoes to small pieces. Steam them in a steamer until they become soft and tender. Blend it to a smooth pup. In a saucepan heat the pulp in medium heat with brown sugar. Stir it well until the brown sugar melts. Add the cumin powder and salt. Now, add the water and bring to a boil. Switch off the flame and store in airtight glass bottles. 

When preparing the drink add 1 tbsp. of the pulp and enough water. Garnish with mint leaves. 

This stays the refrigerator for about 2 weeks.  

2. Rose Sherbet ( Rosewater drink) 

This drink contains various vitamins like A, B, C and E. It is hydrating and helps in digestion. Rose petals have abundant antioxidants which strengthen and supports the skin cells in summer. 

 Ingredients - 

• 3/4 cups cashews soaked overnight and drained. 
• 2-3 tbsp. Rosewater
• 1/2 cup water
• 1 cup strawberries

Method of preparation - 

Add all the ingredients in a blender and process on high until smooth and creamy. 

  Thanks and Regards,

Dr. Arya Krishna B.A.M.S.

Ayurveda Consulting Physician & Educational Co-ordinator 

BE MIND BODY SKIN

Subject Matter Expert

At Home With Ayurveda (UK)