October 20, 2020
• Updated on
7 Jun

Hydrating Foods You Need this Summer

Naturally hydrating foods for summer

Staying hydrated every day is very important for your body.

You need to flush out the toxins every 2-3 hours from your body to keep diseases at bay, to manage your weight and to feel fresh and cool at all times.

The biggest source of hydration is of course water.

You must drink at least 2-3 litres of water every day for good hair, skin and digestion.

But what happens when plain water bores you? Or if you cant get up to go to the water cooler as you like?

Here are a couple of foods that you can keep at your desk at all times to stay hydrated.

  1. Coconut water

In the summers, water just doesn’t suffice.

You need more.

You need something that has the adequate amount of carbs, potassium and electrolytes to be able to absorb all that hydration better. What better to opt for, than coconut water?

Aptly named the miracle water, coconut water is the ultimate answer to all your prayers.

During summers, we should have cooling foods with less spices but Indian dishes are always made with some spice or the other. When indigestion and acidity strikes, get yourself plenty of coconut water to soothe the gut.

Because of its high concentration of fiber, it aids in the prevention of indigestion and reduces the occurrence of acid reflux.

Fresh juice helps get the digestion moving and the brain working, without loading the belly.

Shopping in summers?

Instead of choosing sports and energy drinks, opt for coconut water as it is 10X more hydrating and healthier than these refined sugar laden, caffeine rich drinks.

During rigorous exercise or extended periods of physical activity, the human body tends to lose all its mineral-rich fluids.

Coconut water serves as an excellent replacement medium with 294 mg of potassium and 5 mg of natural sugar per glass, unlike your favorite sports drink that only contains half of the potassium content and five times the amount of processed sugar.

In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

In many instances, a disproportionate level of electrolytes can result in high blood pressure.

Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism.

Start your day with fresh coconut water . Do not opt for the packaged versions. You can also have it during the day when you crave a filling snack or a caffeine drink. Add chia seeds for an added boost of energy.

  1. Mint

Mint or pudina  is the coolest leaf around. Mint soothes the stomach instantly and works wonders when it comes to treating gut distress.

It is rich in antioxidants, phytonurients and menthol, which aid the enzymes to digest food.

In fact, mint extracts have been used to coat tablets meant to relieve symptoms of IBS.

It helps muscles in the stomach relax and promotes overall digestion.

Drink a cup of pudina tea after every meal by either boiling the leaves along with a few green tea leaves or on their own for maximum benefits.

Add mint leaves to your watermelon juice, coconut water, regular fruit infused water and sip all day long.

Blend the mint leaves with amla or dhaniya and have it as a chutney accompanying your favorite dishes.

Chilled Aam panna is also a drink that you can have with mint leaves

  1. Buttermilk

Creamy textured, probiotic, caffeine free, refresher are all words that describe the delicious buttermilk or chaach.

Super cooling and very soothing, both for the mind and body, because it also fills you up pleasantly without making you bloated, chaach is another indian wonder drink that will calm you and your digestive system down, instantly.

You get chaach easily anywhere, you can have it as and when you want anytime after your meals when you crave a filling snack.

  1. Barley

Barley is a wonderful superfood that you must always have in your kitchen.

Barley is super light on your pocket and is big on cooling your body down during summers.

It is filling, yet light, easily digestible and is anti-inflammatory.

It also is loaded with vitamins and minerals like vitamin E, iron, zinc, magnesium, phosphorus and selenium, as well as small amounts of copper, manganese and calcium.

Barley is rich in phytochemicals, including lignans, phenolic acids, phytic acid, plant sterols and saponins, which act as antioxidants to help protect against disease.

Roast and grind into sattu and have it with water, lemon and rocksalt.

You can incorporate the flour in your regular wheat flour and have rotis.

Barley pulao is also a delicious option that you can have.

  1. Banana

The delicious banana is an all round satiating meal that you can have and relax physically and mentally.

It is great for digestion, an awesome breakfast addition,especially to your oats or porridge.

You don't even need to add extra sugar to the dish.

Have as a mid-meal snack or on waking up.

Banana shakes and smoothies are fun ideas you can opt for every day especially before a workout.

  • Melons and Watermelons and Cucumbers

The watermelon and the sun melons are 90% water with a lot of fibre.

Always have them at hand and keep snacking on them every 15 mins to replenish your dehydrated body.

They are delicious and if mixed together they make for a fantastic tasty cooling drink.

You can also add pudina and chia and sabja seeds to the drink and enjoy it anytime.

Stay cool, stay hydrated and jazz up your water with fruits and veggies.



Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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