EAT COOL, BE COOL

Pure water is the best thirst quencher. Our body can8217;t store water, so one must drink plenty of it to replenish losses8212;due to dehydration, excessive perspiration or strenuous exercise during high temperatures8212;and maintain healthy functioning of the body. 8220;The usual recommended amount of water intake is between six to eight glasses a day, but to make up for sweat and other losses during summer, drinking even double that amount might be advisable. As much as two litres of water can be lost due to sweating in this weather,8221; says clinical nutritionist Ishi Khosla. She insists that those with a high threshold for thirst shouldn8217;t be led by the thirst factor alone: 8220;Make sure you drink enough water or you are at risk of developing renal stones or urinary tract infections.8221;

FLUID SITUATION

And apart from water, fluids in form of cold soups, fruit juices and squashes are also refreshing ways to help the body beat summer heat.

8226; Cold soups like the gazpacho and cucumber soup are light and easy to digest

8226; Beverages like lassi, aamras, sattoo, jal-jeera, al-mond thandai, mimboo pani, gingerale, iced tea, coconut water

8226; Sherbets and squashes made of jamun, phalsa, plum, rose and kokum

8226; Juices made of fruits such as plums, orange, pomengranate

8226; Milk shakes and yogurt drinks: soya milk shakes, smoothies, curds, buttermilk

MINERAL MUSTS

Electrolytes are the dissolved minerals present in our body cells. They8217;re needed in right amount for our survival8212;potassium, sodium and chloride are the most important.

Potassium is an important nutrient especially during summers to maintain the water balance and protect people from muscle cramps and de-hydration. Potassium-rich foods are:

Dry fruits like raisins, prunes, apricots and dates

All fruits and especially bananas, strawberries, wa-termelon, cantaloupe, oranges.

Most vegetables like beets, greens, spinach, peas, tomatoes and mushrooms.

Fresh fruit and vegetable juices.

Sodium requirement increases in summer due to sweat losses. 8220;Drinks with a bit of salt, blacksalt, chaat masala can help as digestives and replenish sodium losses. Low sodium levels can cause cramps, dizziness, confusion and depression,8221; says Khosla.

Chloride is essential to maintain fluid balance in the body and for proper functioning of body cells. According to Khosla, although some fruits and vegetables naturally contain chloride, however most chloride comes from salt.

KHOSLA8217;S PRESCRIPTION

WATERMELON An ideal food for summers because of its high water content 90 per cent and sugar content 8 per cent. It8217;s also a rich source of ly-copene disease protecting nutrient and Vitamin C. And also provides good amount of potassium required to maintain water balance especially during summers.

SQUASH It is 95 per cent water and low in calories. Its juice is found to be useful for hyperacidity and cholesterol reduction.

DRY FRUITS Raisins, figs, apricots are high fiber foods, containing more fiber than most other fruits and vegetables.

BERRIES Jamun, phalsa, shahtoot. They contain pigments anthocyanin that have beneficial ef-fects on connective tissue and inflammation. Berries are also good sources of fiber, potassium and Vitamin C.