7 easy ways to stay hydrated in India’s summer heat

Summers in India? We all know the relentless heat and the discomfort that comes with it. The brutal summer heat not only drains your energy but also increases the risk of dehydration, heat exhaustion or even experiencing heatstroke. Therefore, keeping yourself hydrated is a must. While most of us might think that drinking only water should be good enough to beat the heat, however that may not always be enough - our bodies lose vital salts and fluids as we sweat, which need to be replenished consistently.

Whether you are travelling everyday for work or staying at home, there are plenty of easy ways to stay hydrated - keeping your body cool and relaxed. With traditional drinks like nimbu pani and coconut water to water-rich fruits and hydration habits, you solely do not have to depend on plain water. In this article we will explore seven easy and practical hydration tips tailored to the Indian climate and lifestyle. But before that let’s understand the effects of dehydration on our body.

How dehydration affects your body?

The effects of dehydration on the body can be severe, particularly in the extremely hot regions of India. Sweating, urinating, or even breathing can cause the body to lose more fluids than it takes in, which throws off the balance of vital electrolytes and impacts almost every system. While mild dehydration can result in headaches, dry skin, dizziness, and exhaustion, more severe dehydration can induce heatstroke, low blood pressure, disorientation, and cramping in the muscles.

Additionally, severe dehydration can strain the kidneys and can cause digestive problems including acidity and constipation. Thus, it becomes really important to understand that staying hydrated is not just about quenching your thirst but it is equally essential for preserving vitality, concentration, and your general health during intense heat.

7 easy ways to stay hydrated during India’s summer heat

1. Drink Nimbu Pani (lemon water) to start the day: In addition to being refreshing, a glass of nimbu pani with a dash of sugar and salt is a natural electrolyte drink. Vitamin C is supplied by the lemon, sodium lost through perspiration is restored by the salt, and instant energy is provided by the sugar. For optimal hydration and electrolyte balance, drink it first thing in the morning.
2. Regularly drink coconut water: A natural, mineral-rich beverage that is widely accessible throughout India is tender coconut water. It is great for rehydrating since it contains potassium, magnesium, and trace levels of sodium. Instead of going for sugary sodas or caffeinated drinks, which can further dehydrate you, drink it in the middle of the morning or in the evening.
3. Consume fruits and vegetables high in water: Include fruits in your diet on a regular basis, such as oranges, papayas, muskmelon, cucumbers, and watermelon. These offer vital vitamins and fiber in addition to providing the much-needed hydration. A fruit bowl is a healthy and refreshing way to beat the heat in the middle of the afternoon or as a side dish at lunch.
4. After meals, sip on buttermilk or chaas: A traditional Indian cooling cure is chaas, a spiced buttermilk made with curd, water, and spices like cumin. It keeps you hydrated, helps with digestion, and guards against heatstroke. It's best to have a glass after lunch, particularly in hot, dry areas.
5. Keep a water bottle with you and take frequent sips: Drink water as soon as you feel thirsty because it's a sign that you're already dehydrated. Try to take a sip every 20 to 30 minutes while carrying a reusable water bottle. For a naturally flavored alternative to plain water, try adding cucumber, lemon slices, or mint and feel completely refreshed with every sip!
6. Steer clear of dehydrating foods and drinks: During the hottest part of the summer, limit your consumption of alcohol, caffeine, and spicy or greasy foods. These can cause dehydration and an increase in body temperature. Instead, choose more hydrating, lighter meals that are easy on the stomach and high in fluids, like fruit chaat, salads, or khichdi.
7. Enjoy the traditional cooling drink aam panna: Made with raw mangoes, sugar, and spices like cumin and black salt, aam panna is a tangy beverage. It helps restore lost salts and is a traditional North Indian treatment for heat fatigue. To naturally chill down and revitalize, have a small glass in the afternoon.

Did you know these secret summer saviors?

While the basics of hydration are well known, we’ve put together a list of lesser-known yet effective habits that not only boost fluid retention but also help keep your body cooler for longer during the intense Indian summer.

• Rinsing your mouth often with water is a simple yet powerful trick that helps control body temperature and transmits hydration signals to the brain, especially if you're fasting or reducing your dietary intake.
• Another undiscovered gem is adding sabudana (tapioca pearls) to meals; they're not only for fasting; they're a light yet hydrating choice because they're high in starch and retain water.
• Additionally, you can soak dry fruits, such as figs and raisins, overnight and eat them the next day. This will hydrate cells from the inside out and release natural sugars.
• Herbal teas made with cooling ingredients such as chamomile, lemongrass, or hibiscus (served cold) are not only a delicious alternative to regular water, but they can also help with bloating and digestion during the hot season.
• Water can be naturally cooled without refrigeration and its minerals preserved by storing it in clay bottles, or matkas, an age-old Indian custom.
• Applying rose water mist or aloe vera gel to your skin is another unexpected trick. While it doesn't hydrate you from the inside out, it does help control body temperature and lessen the symptoms of dehydration, such as weariness or lightheadedness.

These simple yet often overlooked habits can serve as powerful allies in maintaining optimal hydration, especially as the summer heat intensifies. For personalized guidance, you can also consult an Ayurvedic doctor for effective, natural solutions tailored to your needs.

Conclusion

With Indian summer growing harsher each passing year, staying hydrated isn’t just a matter of comfort - it’s crucial for your health, energy, and holistic well-being. While drinking enough water is the first step, true hydration goes beyond the basics. By incorporating traditional drinks, water-rich foods, Ayurvedic wisdom, and lesser-known yet practical habits into your lifestyle, you can effectively protect your body from the negative effects of heat. This summer, let hydration be a conscious part of your everyday routine - refreshing, nourishing, and deeply rooted in practices that work.

Do you still have questions or need professional guidance on your mind? Our team of experienced Jiva doctors is ready to assist you in the best way possible. Call us today at 0129-4264323 for expert advice and complete support.