Top 8 Summer Drinks: Stay Cool and Healthy

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As we welcome summers, temperatures begin to sore high, leaving us all sweaty and dehydrated. Well, try these amazing summer cooler, healthy drinks to quench your thirst and maintain good health.

8 Healthy Summer Drinks

1. Coconut water

Coconut water 1

Also known as Mother nature’s Sports drink. It is a clear liquid inside the green coconut. It contains electrolytes, Vitamins and minerals, promotes heart health by maintaining good cholesterol (HDL). Coconut water is rich in mineral potassium and excessive intake can cause potassium toxicity. The RDA of potassium is 2600-3400 mgs per day. A single coconut yields around 500-600 mgs of potassium. Also, people with chronic kidney disease should be more careful. Stick to 1 coconut a day. It may also lower the blood pressure way too much so you need to be careful if you are already on medications.

2. Lassi/ Matha

Buttermilk 1

Indian version of buttermilk. It is refreshing and quickly cools down your body. A very simple recipe includes little yogurt, water, roasted cumin seeds, mint and a pinch of salt. It can be consumed as a mid-morning drink and great for people suffering from acidity. Helps in digestion and keeps your gut health good as it is a great probiotic. The acidity of buttermilk is high due to the presence of lactic acid which in turn prevents the growth of unwanted bacteria in your gut.

3. Chia Seeds Water

Chia Seed water 1 1

Chia seeds are a very good source of fibre, protein and ALA omega-3. It keeps you full for long. Once added to water, they swell up and form a gel like layer. The seeds can hold up to 10 times more water than their body weight. The best part is that they don’t have any flavour and can be added to ‘n’ number of recipes. Its a great source of dietary fibre and proves beneficial for anyone suffering from constipation. 1 tblsp of chia seeds in first half litres of water can be taken. Recommended dosage to consume is 28 grams in a day. 

4. Fruit infused/ Vegetable infused water

Fruit Infused Water 1

Drink enough water. This is one of the easiest ways to keep your skin healthy and glowing. There is no specific number of glasses of water a person should drink in a day. The colour of your urine can tell you if you are severely dehydrated, dehydrated or hydrated. Many people don’t even like the taste of plain water so they can always infuse fruits and vegetables to the plain water. There are different fruits and vegetables that can bee added like lemon, cucumber, mint water. Other options are strawberry water, adding orange slices and mint, beetroot and mint water.

5. Sattu Drink

Sattu Drink 1

Sattu powder known as the “poor man’s protein”. Native of Jharkhand, Bihar, Uttar Pradesh, West Bengal, is the powerhouse of energy. There are various varieties of sattu, Roasted channa sattu and barley (jau) Sattu

Sharing two recipes

 The salty version: 
  • 1-2 tblsp of Sattu Powder
  • 1 small chopped green chilli
  • ½ tsp of roasted cumin seeds
  • ½ tsp chaat masala
  • ½ lemon juice
  • Cold water

Method: add all the ingredients to the blender and blend.

The sweet Version:
  • 1-2 tblsp of Sattu powder
  • 1 tsp jaggery 
  • ½ lemon juice

Method: Put everything in the blender and blend.

You can add Sattu powder to the parantha and make ladoo and daliya from it. Source of insoluble fibres and nutrients. It’s a wholesome meal, provides instant energy, rich in Iron, Magnesium and Manganese.

6. Aam Panna

Aam Panna 1

It hydrates your body and maintains the electrolyte balance during summers, great for digestion. Summer cooler made with unripe green mangoes. 


  • 4 unripe green mangoes
  • 7 cups pf water
  • 15-16 black peppercorns
  • Ginger baton- ½ inch
  • 2 tsp of fennel seeds
  • ½ cup mint
  • 3 tsps black salt
  • ½ tsp cardamom powder
  • 3 tsp of roasted cumin powder


Peel 4 mangoes and remove the pulp. Take a vessel and add the pulp with 2 cups of water, black peppercorns, ginger. Cover and let it come to boil. Remove from flame when the pulp softens. Let it cool and put it in the blender. Add 200 gms of sugar, soaked fennel seeds (soaked for 2 hours). Now, blend the ingredients well and sieve. Remove the fibre and to this add 5 cups of water.

Now, to prepare the mint water, to the blender again add ½ cup mint, 1 cup water and churn. Add this mint water to the one mango mixture prepared before. Add 3 tsps black salt, 1/2 tsp cardamom powder and 3 tsp roasted cumin powder. Mix well and store in refrigerator. Serve cold.

7. Lemonade

Lemonade 1

Excellent source of vitamin C, antioxidants, balances your electrolytes, improves your skin and promotes hydration. The citrus flavonoids help reduce inflammation in the body.

8. Jal Jeera

Jal Jeera 1

Jal jeera, a refreshing cool drink helps with bloating, digestion, acidity, Zeera (cumin) is a great source of calcium and iron. It contains compounds like flavonoids that work as antioxidants. Antioxidants prevent heart diseases and high blood pressure.

  • ½ cup peppermint 
  • ½ cup coriander
  • 2 lemons
  • ½ cup raita boondi
  • ½ inch ginger baton
  • Pinch of hing
  • 3/4th tsp black pepper corns
  • 2 tsp roasted cumin powder
  • 2 tsp sugar
  • 1 tsp black salt
  • ½ tsp salt


To a blender jar add coriander leaves, mint leaves, roasted cumin, black peppercorns, sugar, ginger, black salt, hing, salt, water. Blend it all. To the jar add the masala, 3 cups water. Add lemon water. Mix well and serve. Garnish with raita boondi.

Frequently Asked Questions

  • Besides water, which summer drinks can be preferred for drinking?

    Sattu, coconut water, fruit infused water.

  • Which is a good electrolyte drink drying summer?

    Coconut water is best to consume during summer. It a great source of electrolytes like potassium , sodium. It can also be used as intra workout drink by athletes.

  • What is the benefit of drinking water during summers?

    Our body is 90 % water. Not drinking enough water ca lead to a state of dehydration and cause headaches, bloating, dizziness, dull skin, constipation, stones and poor digestion.

  • Why you I drink more water during summers?

    During summers, we sweat a lot and hence body can very quickly go in a state of dehydration. To avoid this condition, we must drink water during summers

  • Do we need to drink same amount of water during winters as during summers?

    It is recommended to drink 8 ounces of water daily. More or less will depend upon the season, physical activity and body requirement.

  • How should I drink water during winters?

    Carry a water bottle along. You should avoid sweetened beverages and if you don’t like plain water, use fruit infused water instead.

  • Can I drink 5 litres of water daily?

    Drinking too much of water leads to a state of hyponatremia, which means low levels of sodium in blood and depletion Of other minerals like potassium , calcium etc leading to electrolyte imbalance.

Enjoy your summer with these easy beverages.

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About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.
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