Herbal butter milk to ORS: Recharge your body for summer with these healthy, hydrating drinks

Health benefits of coconut water: A natural electrolyte-rich drink, coconut water helps replace lost minerals and keeps energy levels steady (Image: Canva)

Already in the third week of April and the temperature has begun to soar. If you often feel tired and dizzy in summers, it could probably be because your body is struggling to stay hydrated and lacking important nutrients.

In summers, as the sun turns up the heat, your body starts working harder to stay cool. And you may feel tired and fatigued most of the time, says Dr Shruthi M Hegde, B.A.M.S, M.D, Ayurveda Expert, Discovery Sciences Group, R&D Center, Himalaya Wellness Company, Bengaluru. “These are often early signs that your body is running low on water and essential minerals. Therefore, staying well-hydrated is important. Apart from drinking sufficient water you also need to make-up for what you lose through sweat, stress, and daily life activities,” she says.

Dr Hegde says it is easy to dismiss the symptoms of dehydration as they they are common. “From mild headaches and dry skin to muscle cramps and intense fatigue, the signs can be easy to miss or dismiss. Many people associate dehydration with thirst alone, but the reality is more complex. Chronic dehydration can cause imbalances in electrolytes like sodium and potassium, leading to long-term issues like kidney stones, weakened immunity, and even lowered cognitive function,” she says.

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Health benefits of chia seeds water with lemon: Add lemon juice and soaked chia seeds to water for a refreshing, fiber-filled drink packed with Vitamin C (Image: Canva)

Along with drinking sufficient water, she says it is also important to replace electrolytes and nutrients that get lost when you sweat or fall ill. Revealing more about how to fight fatigue, Dr Hegde says, “The body runs on a delicate balance of fluids and minerals. Electrolytes such as sodium, potassium, magnesium, and calcium help muscles contract, keep your heart beating, and allow cells to absorb nutrients.”

She suggests adding vitamin C to the mix to restore energy and also boost your body's natural ability to recover and deal with fatigue. “Vitamin C-rich drinks, especially those with Amla or Pomegranate, offer antioxidant support that helps reduce oxidative stress caused by summer heat. And it’s not just about physical exertion, heat, pollution, and stress all increase the body’s demand for these nutrients,” she explains.

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Dr Hegde suggests these simple ways to hydrate better and heal better in summer:

• Drink coconut water: A natural electrolyte-rich drink that helps replace lost minerals and keeps energy levels steady.
• Make Amla-infused water: Soak a few pieces of dried amla overnight and drink the infused water in the morning for an antioxidant boost.
• Try lemon and chia seed water: Add lemon juice and soaked chia seeds to water for a refreshing, fiber-filled drink packed with Vitamin C.
• Include herbal buttermilk: Mix fresh buttermilk with curry leaves, cumin, and a pinch of salt to cool the system and improve digestion.
• Use oral rehydration solutions (ORS): Especially after illness or heavy workouts—ORS packets or natural alternatives with salt and sugar can quickly restore balance.
• Snack on water-rich fruits: Watermelon, cucumber, and oranges not only hydrate but also provide key vitamins and fibre.
• Add pomegranate juice to your diet: A great source of potassium and antioxidants, perfect for heart health and muscle recovery.
• DIY electrolyte drink: Mix water with a pinch of salt, sugar, lemon juice, and a dash of ginger for a homemade electrolyte boost.