As temperatures rise,what to drink and how much

The truth is that there is no need to separate beverages from solid foods,rather,sip in moderation.

Beverages are essential to stay hydrated in the summer heat. Whether they are part of a meal or in between,a refreshing drink can help you rejuvenate just when you begin to wilt with soaring temperatures. Just like choosing your food,the choice of your drinks can make the difference between how you feel and how it affects your bodys water balance. Some herbs are known to be pick-me-ups,others like coffee and alcohol may be dehydrating. The ideal drink is either pure drinking water or those that provide health benefits and replace minerals and electrolytes with few calories from sugar and no preservatives,chemicals and preferably organic.

Many of us are unsure as to whether its fine to drink beverages with meals. The truth is that there is no need to separate beverages from solid foods,rather,sip in moderation. It is not advisable to drink copious amounts of water or cold drinks along with meals as it has been shown to suppress gastric secretion and impair digestion. A plain glass of room temperature water or some green tea or soup are fine with meals better still,a squeeze of lime or lemon can enhance iron and calcium uptake from food,besides adding vitamin C.

Another eternal debate is: How much should one drink? As per recommendations,many would be guilty of not drinking enough. It is true that an adult body requires an average of about 2-2.5 litres (8-10 glasses) of fluid daily to make adequate urine and stay in balance. Based on the recommendations that 1ml of fluid is required to metabolize 1 calorie,this figure may vary with seasons and individual needs. This includes beverages,soups,milk and daals.

Thirst may not be a reliable indicator of your fluid needs. Inadequate fluid intake could lead to dehydration. Some of its early signs are poor concentration,lethargy,fatigue and a dry mouth. Chronic fluid insufficiency can lead to hyperfilteration in the kidneys,leading to renal disease or stones. Severe dehydration can be dangerous with serious health consequences like nausea,vomiting,loss of consciousness and can even be fatal. Sportsmen,children,or those exposed to high temperatures are prone to dehydration. They must ensure adequate fluid intake before and during exposure. Women following weight loss diets may need extra servings of low calorie fluids. However,those suffering from renal disease or heart failure must strictly regulate their fluid intake and thereby their beverages. Hot,dry days may increase needs. Summer beverages may be a good way to meet your extra needs.

Vegetable and fruit juices like litchi,watermelon,mango,traditional sattoo,chaach,coconut or lime water and herbal teas are loaded with electrolytes,minerals and antioxidants which help to fight diseases. They have healing and restorative properties and make simple natural ways to enhance health and vitality. Bael and rose sherbet,lemonade,mintade,aam panna,barley or chana sattoo,zeera-hing lassi,smoothies,cocum water,thandai,litchi juice,jamun juice,cucumber and mint soup and camomile tea are great summer coolers.

When calorie counting,go sugar free and use alternative sweeteners which taste just as good! Green tea and zeera dhania paani are especially useful in weight loss. Boost your immunity with the green power in cabbage,spinach,lemon,coriander,lauki and garlic cocktail. These go well beyond hydration to immune boosting,detoxifying and cleansing tonics. Create your own refreshing ones with these inspiring ideas and just chill!

Ishi khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.