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Journalism of Courage
Written by Simrat Kathuria
When a 52-year-old businessman from Chandigarh first came to me, he had a problem. He would drink a lot of water to avoid dehydration but still he would feel thirsty. He was a prediabetic but his blood sugar levels would go up during summer. He felt tired, weak and would end up drinking sugary drinks like packaged juices, fruit juices at roadside kiosks, sodas and even energy drinks just to “feel hydrated.”
Of course, these drinks gave a temporary boost but worsened his blood sugar control. Hydration is key for everybody, but how you hydrate matters even more, not only for people with diabetes but normal people, too.
Most people gulp plenty of plain water for fear of being dehydrated. But the body, sensing that a sudden influx of water could dilute sodium levels in the blood, causes the body to excrete the water immediately through urine. So the water isn’t absorbed in the body. This protective mechanism is called a bolus response. However, when you have water with meals and snacks, the body retains the fluid. So drink smaller amounts of water over the course of the day.
Sweating in the summer leads to the loss of essential electrolytes like sodium, potassium and chloride, which are crucial for maintaining fluid balance within the body. Electrolytes play a vital role in absorbing nutrients from food. Besides, the body may not retain water as effectively if electrolytes are not replenished.
Here’s how your summer hydration should look like
Instead of sugary drinks, consider the following electrolyte-rich options:
● Plain water infused with mint, lemon and cucumber slices
● Fresh homemade buttermilk (chaas)
● Lemon water with a pinch of pink salt for electrolytes
● Gond katira, a natural gum extracted from the sap of certain plants, can be soaked overnight and taken chilled in the morning.
● Chia seed and sabja seed (basil seed)-infused water — soaked seeds in lemon water for extra hydration and fibre.
● Fresh mint-lime water, which is super refreshing and perfect for beating the summer heat naturally!
● Limited fresh coconut water — small quantity in the morning.
● Eating water-rich fruits like cucumber, watermelon, muskmelon and oranges.
The result?
Within four weeks, Mr Arora’s sugar levels were much better controlled. He felt fresh, active and didn’t have those sudden spikes and crashes. Staying hydrated is important but you don’t have to overload yourself with fancy drinks. Simple water, natural foods and small, smart habits can keep you healthy, cool, and energetic—just like Mr Arora.
(Kathuria is a dietician and weight loss expert)
