Best Healthy summer drinks: Stay cool


As the summer heat intensifies, we find ourselves in a constant battle to stay cool and calm. But fear not, for we have a refreshing and delicious solution: summer drinks!

 While cranking up the AC is tempting, there’s a more refreshing and delicious way to combat the heat: summer drinks!

This blog is your guide to eight fantastic summer drinks that are not just delicious and refreshing, but also pack a healthy punch. We’ll explore naturally sweet options that are invigoratingly tart and some that are even good for your gut health! So, grab your favorite glass and a few ice cubes, and get ready to quench your thirst and feel informed about the health benefits of these drinks!

Best  Refreshing Summer Drinks

1. Coconut water

They are also known as Mother Nature’s Sports drink. It is a clear liquid inside the green coconut. It contains electrolytes, Vitamins, and minerals that promote heart health by maintaining good cholesterol (HDL). Coconut water is rich in mineral potassium, and while excessive intake can cause potassium toxicity, a single coconut yields around 500-600 mg of potassium, well within the recommended daily intake. Also, people with chronic kidney disease should be more careful, but for most, sticking to 1 coconut a day is perfectly safe. It may also lower blood pressure, so you need to be cautious if you are already on medications, but for the average person, it’s a safe and healthy choice.

2. Lassi/ Matha

Lassi, the Indian version of buttermilk, is a refreshing summer drink that quickly cools down your body. It’s a simple recipe that includes a little yogurt, water, roasted cumin seeds, mint, and a pinch of salt. Lassi is not just a delicious drink, but also a part of Indian culture, often consumed as a mid-morning drink. It’s excellent for people with acidity, aids digestion, and keeps your gut healthy. It’s a great probiotic, thanks to the high acidity of buttermilk, which prevents the growth of unwanted bacteria in your gut.

3. Chia Seeds Water

Chia seeds are a good fiber, protein, and ALA omega-3 source. 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 flavor and can be added to the ‘n’ number of recipes. It’s a great source of dietary fiber and benefits anyone suffering from constipation. 1 tbsp of chia seeds can be taken in the first half liter of water. The recommended dosage to consume is 28 grams a day.

4. Fruit infused/ Vegetable infused water

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 color 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 into the plain water. Some different fruits and vegetables can be added, like lemon, cucumber, and mint water. Other options are strawberry water, orange slices, mint, beetroot, and mint water.

5. Sattu Drink

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

Sharing two recipes

 The salty version: 

  • 1-2 tbsp 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 tbsp 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. Source of insoluble fibers and nutrients. It’s a wholesome meal that provides instant energy and is rich in Iron, Magnesium, and Manganese.

6. Aam Panna

It hydrates your body, maintains the electrolyte balance during summer, and is excellent for digestion. This summer cooler is made with unripe green mangoes.


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

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

7. Lemonade

It is an excellent source of vitamin C and antioxidants, balances electrolytes, improves skin, and promotes hydration. The citrus flavonoids help reduce inflammation in the body.

8. Jal Jeera

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

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


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

Progress is slow, but consistency is the key. Don’t give up on the journey, celebrate every milestone.

FAQs on Summer Drinks

    What other summer drinks can you recommend besides water?

    Sattu, coconut water, fruit-infused water.

    Which is a good electrolyte drink drying summer?

    Coconut water is best consumed during summer. It is a great source of electrolytes like potassium and sodium. Athletes can also use it as a workout drink.

    What is the benefit of drinking water during summer?

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

    Why should I drink more water during the summer?

    During summers, we sweat a lot, so our bodies can quickly become dehydrated. To avoid this condition, we must drink water during summer.

    Do we need to drink the same amount of water during winter as during summer?

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

    How should I drink water during winter?

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

    Can I drink 5 liters of water daily?

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

    Enjoy your summer with these easy beverages.

    Also read:

    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.