4 min readJun 3, 2025 01:27 AM IST
First published on: Jun 2, 2025 at 04:16 PM IST
If you are drinking too many sodas or carbonated water on hot summer days, you might just end up dehydrating yourself even more. “Carbonated, alcoholic and caffeinated drinks cause a lot of water loss through urination. And since you have them chilled, the extreme cold tightens and constricts your blood vessels, reducing loss of body heat,” says Dr Sonia Gandhi, HOD, Nutrition and Dietetics, Fortis Hospital, Mohali.
In fact, this dehydration is the reason that stomach-related ailments increase during the summer months, she adds.
How carbonated drinks affect the body?
“Avoid soft drinks that are rich in sugar, preservatives and artificial colours. Diluted phosphoric acid is seen in several aerated drinks or carbonated beverages. These can damage the gastrointestinal lining and cause calcium to leach from the bones. These acids can also trigger stone formation,” says Dr Gandhi. Added sugars can lead to insulin resistance, weight gain and obesity. Regular consumption of sugary carbonated drinks is linked to an increased risk of Type 2 diabetes, heart disease and non-alcoholic fatty liver disease. Carbonation can cause bloating and gas with carbon dioxide leading to belching and potentially worsening acid reflux. Some carbonated drinks are loaded with caffeine, which interferes with sleep.
What’s the best way of hydrating yourself then?
Opt for spiced lemonade, coconut water, fruit cocktails, jaljeera and lassi, advises Dr Gandhi. But the body has to be kept well-hydrated to naturally regulate your body temperature and prevent heat stroke. “Hydration is essential in maintaining adequate blood volume, energy levels and body functions. Consume water as per your activity level, outdoor temperature and body composition. One quick estimation of dehydration is to check the colour of urine. You want it to be pale and straw-coloured,” says Dr Gandhi.
What about the role of fruits?
Dr Ranjana Bhatt, internal medicine consultant at Max Hospital, Chandigarh, cautions against drinking pulped juices because they often lack fibre and other essential nutrients present in whole fruits and vegetables, while also being high in sugar and calories. “Watermelon, cucumbers and oranges are extremely nutrient-rich and can help you stay hydrated. Melon, squash and pumpkins are not only easy to digest but help in reducing the body temperature,” she adds.
Why do we get food poisoning so easily?
Dr Rakesh Kochhar, former head, department of gastroenterology, PGI, Chandigarh, recommends being vigilant about the shelf life of foods and if cooked, ensuring that they do not lie around unrefrigerated for over two hours. “Micro-organisms grow quickly which can cause gastroenteritis. So, avoid cut fruits and drinking stored water from roadside carts. Do not consume stale cream, mayonnaise, cheese and uncooked or partially cooked vegetables like those in some Chinese dishes and salads. Avoid ice cubes in public places if you are not sure that the water in it is filtered or not. Meat, chicken and fish have limited shelf life; cook and consume them within a day. Be extra careful with water, milk products and salads,” says Dr Kochhar.
Dr Gandhi suggests cutting down on fried and spicy food as these produce heat due to the thermogenic effect of fat and may cause heartburn. “Chutneys of coriander, mint and Indian gooseberry (amla), table vinegar, lemon, green mango and kanjis are the best thirst quenchers. These maintain the body’s metabolism, which helps beat the heat,” she says.
Consume water as per your activity level, outdoor temperature and body composition. (Source: Pexels) 
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