New Delhi: Summer has arrived with unpredictable weather, sudden showers and spells of harsh sunlight, yet forecasts warn that intense heat across Delhi and Uttar
Pradesh is set to intensify in the coming weeks. As temperatures rise, dehydration becomes a real health concern. Heatwaves and loo can lead to fatigue, dizziness, weakness and, in severe cases, heatstroke. Simply drinking water is often not enough. The body also needs natural electrolytes, vitamins and cooling foods and drinks that support hydration and regulate internal temperature.
A mindful summer diet can play a crucial role in preventing dehydration and heat-related illness. Traditional Indian ingredients, long valued in Ayurveda, offer practical solutions that are affordable and easily available. Adding these desi options to daily meals can help maintain energy levels and protect the body during extreme heat. Here are the simple, time-tested foods and drinks that can keep you refreshed and resilient all summer long.
Summer foods and drinks for hydration and heat protection
Falsa sharbat for instant freshness
Falsa or sherbet berry is a small, tangy-sweet fruit often overlooked today. Rich in vitamin C, antioxidants and potassium, it supports hydration and helps cool the body naturally. A chilled glass of falsa sharbat can ease the impact of loo and restore freshness quickly. Its light tartness also stimulates appetite during sweltering afternoons.
Soaked makhana for internal cooling
Makhana is widely consumed roasted, yet soaking it enhances its benefits. Packed with calcium, magnesium and protein, it supports strength while helping the body stay cool. Soak makhana in water for a few hours and consume it as a light snack. It aids hydration and reduces summer fatigue.
Raw onion as traditional heat shield
According to Ayurveda expert Dr Kiran Gupta, eating raw onion during summer helps guard against loo. Onion contains sulphur compounds, potassium and antioxidants that assist in maintaining body temperature. Adding sliced raw onion to salads or meals offers a simple protective measure during peak heat.
Basil seeds over chia
Chia seeds are popular, yet their traditional Indian counterpart, tukmaria or basil seeds, is equally effective and more affordable. High in fibre, protein and omega-3 fatty acids, soaked tukmaria seeds help the body retain hydration for longer periods. Add them to water or homemade sharbat for a cooling drink.
Raw mango salted drink
Boiled raw mango pulp mixed with water, salt and roasted cumin creates a powerful summer drink. This preparation works like a natural electrolyte solution. Loaded with vitamin C, sodium and essential minerals, it quickly replenishes lost fluids and protects against heat exhaustion.
A thoughtful summer diet built around these traditional Indian ingredients can reduce dehydration risk and strengthen the body against rising temperatures, offering comfort and protection during the hottest days.
