As temperatures rise, staying hydrated is crucial. The Indian Council of Medical Research (ICMR), alongside the National Institute of Nutrition (NIN), has issued new guidelines to promote healthy eating habits.
Here are key drinks to consume and avoid this summer based on their recommendations.
Drinks to avoid during summers
Sugarcane Juice: Popular in summer, sugarcane juice should be minimized due to its high sugar content-13-15 grams per 100 millilitres. Excessive sugar intake can lead to health issues, with adults recommended to consume no more than 30 grams of sugar daily, and children aged 7-10 no more than 24 grams.
Sugary soft drinks: These beverages are loaded with added sugars and provide little to no nutritional value. They can contribute to weight gain and other health problems.
Caffeinated beverages: Drinks like chai, coffee, and energy drinks should be limited as they can cause dehydration due to their diuretic effects.
Packaged fruit juices: Often containing added sugars and preservatives, these are not as healthy as freshly squeezed juices.
Alcoholic beverages: Alcohol can lead to dehydration and is best avoided during hot weather.
Drinks to consume
Coconut Water: An excellent natural hydrator, rich in essential electrolytes like potassium, sodium, and magnesium. It’s ideal for replenishing lost fluids after physical activities or prolonged heat exposure.
Chaas: This traditional Indian drink aids digestion and keeps the body cool. It contains probiotics, vitamins, and minerals such as calcium and potassium. A glass with salt, cumin powder, and mint leaves is refreshing and beneficial.
Nimbu Pani: Packed with vitamin C, it boosts the immune system and helps maintain electrolyte balance. A squeeze of lemon with a pinch of salt and honey or sugar in water can be consumed throughout the day.
Whole Fruit Juices: Freshly squeezed juices from fruits like oranges, watermelons, and cucumbers provide hydration and essential nutrients. Consuming 1 to 2 cups daily, alongside water, ensures optimal hydration and health.
Sticking to these guidelines will help maintain hydration and overall well-being during the summer heat.
