By: Tayyaba Fatima Ashrafi (Therapeutic Dietitian)

The risk of heat stroke increases with extreme body dehydration and loss of water and minerals due to intense sweating. Swap empty, high calorie and high
sugary industrial drinks and colas with some traditional, natural, delicious and yet highly nutritious drinks this summer to quench your thirst and to keep your body cool and hydrated.
Discussed here are some thirst quenching and nutritious drinks with their nutritional and health benefits to discourage use of empty caloric, high sugary energy cola drinks. You can make personal variations adapted to your personal taste to these drinks.

Chilled Coconut Water:

Coconut water is the clear liquid found in young coconuts and offers a nutty flavor and provides around 46 calories per serving (1 glass or 250 ml). Coconut water is a very refreshing drink to beat tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish nutrients loss in dehydration.

  • It is rich in potassium and may provide 17% of daily values* of potassium.
  • The high potassium levels of green coconut drink is helpful for dissolving kidney stones, reducing muscle cramps, controlling heart rhythm as well as high blood pressure
  • It provides rich antioxidants that may boost up your immunity and fight against disease-causing substances within your body
  • Lemon or mint, pineapple or strawberries, nuts, coconut meat and milk can be added to this refreshing drink to modify its taste and enhancing its nutritional value

Low Fat Butter Milk (lassi/chaas/chaaj):

Originally, buttermilk is the liquid left after butter had been churned from milk and thus contains very low fat. Buttermilk is an excellent coolant that reduces body heat, especially when the temperature is soaring high in summer.

  • It contains vitamin A that improves vision and is needed for the maintenance of eye health, skin, bone and teeth, growth, reproductive health and ability to fight off infections.
  • It’s higher Vitamin C content may help fights against a number of diseases and may also enhance wound healing.
  • It is the rich source of bone-building calcium and per serving can fulfill approximately 28%* of daily Calcium needs.
  • It acts as probiotic that helps populate your intestine with health-promoting bacteria which may improve immune function, reduce diarrhea and promote intestinal health. Probiotics also lower the cholesterol levels and thus may also reduce the risk for cardiovascular disease.
  • It may also combat acidity and heart burning sensation.

Minty Sattu Drink:

Sattu is usually made by mixing gram flour and barley flour (other whole grain flour and ground nuts may also be added). Adding nuts (almonds, sunflower seeds, flaxseeds etc.) to the drink may enhance its levels of vitamin E that act as antioxidant and prevents damage to cell membranes in blood cells, lungs, and other tissues.

  • Sattu is full of nutrition with body cooling properties.
  • Rich in fiber that may relief constipation, treat G.I disorders, lowers body cholesterol and protects against colon cancer.
  • Rich in B-complex vitamins that are needed not only for physical growth and development but also for improved cognitive outcomes.
  • It contains molybdenum, an essential trace mineral, which may protect against cancer-causing substances nitrosamines.
  • Its low glycemic index makes it suitable for people with diabetics.

Green Mango Squash:

Green mango drink may provide 90-100 kilocalories per serving (1 glass or 250ml). It is the rich source of vitamins, minerals, and antioxidants that together boost immunity and fight against infections, aids in iron absorption, beneficial for liver disorders, may be beneficial in treating G.I disorders such as dysentery, piles, morning sickness, chronic dyspepsia etc.

  • Raw mango guards the human body against negative effects of excessive hot temperature.
  • It quenches one’s thirst and keeps the body cool.
  • Heat stroke leads to extreme exhaustion & weakness, which can be treated with green mango drink.

Remember: Moderation is the key to health

*daily values are based on 2000 kilocalories per day


USDAdata base
Krause’s Food and Nutrition Therapy


  1. Salman Ferozi says:

    I admitted my 72 years old mother (Sarwari Saeeda Begum) in Tabba Heart Institute for PCI Angioplasty process. Stents to be implanted.

    About Nursing and Patient Care:
    First of all I would like to say that Tabba Heart Nursing and Care is the best and even better than Agha Khan University Hospital. Sometime you can not believe that your treatment is being done with in Pakistan. So as far as Services they are matchless so far.

    Patient Welfare: (Non- Zakat Fund for Syed patients)
    Though I do a reasonable job in private sector but even then I run a kind of family which does not end up in the form of savings at the end of month. The fact was clearly and honestly understood by Tabba Welfare
    Unit and having run a very transparent process, my mother medication was covered under 50% welfare contribution. This saved me from incurring huge expense through lending amount from other resources.
    Thanks Tabba for having such a wonderful process. The process of PKR 290,000 was billed to us PKR 145,000 only. This has not stopped here. The welfare will continue till 12 months and includes any OPD / Pharmacy and Lab Charges @ 50%.

    During PCI Angioplasty Process:
    Astounding professional approach and extremely outstanding patient care was observed during this process. Dr Khursheed and Dr. Moin conducted the PCI and during process they had to implant a DES ( Drug Elluted Stent) in one of the graft (by pass) vein. This is the finest moment that I would like to share. During Angioplasty the doctors had taken a decision to use the best available drug coated stent the cost of which was PKR 162,000/-. THE STENT AMOUNTING TO PKR 162,000 WAS PROVIDED AT NO COST. Please note the points:
    a) We were not inside the Cath Lab –
    b) They could have used a lower quality stent but they did their best and showed the highest level of Patient Care.

    We as whole family say our Thanks to Dr. Khursheed – Dr. Moin and Dr. Batool Jawaid (Cardiologist). Special Thanks to Staff Anam – Staff Hira – Staff Kamila and other staff at Step Down and General Ward.

    But Million Special Thanks to Welfare Unit Staff on demonstrating their extremely positive approaches.

    This is the hospital where you can contribute with your donations as hospital welfare uses it in a very transparent manner.

    Thanks and Regards

    M. Salman
    Nazimabad – Karachi

    • Muhammad Mustafa says:

      Dear Mr. Salman,
      Thank you for your kind words and appreciation to our services, doctors, Nursing staff and our welfare services department.
      In a service industry, we come across all kinds of people who give their feedbacks in a positive as well as as negative manner. For us all feedbacks are important. Upon negative feedbacks, we try and reassess our ourselves to try and overcome the problems and improve ourselves. For such positive feedbacks, we try and restrengthen our energies to try and deliver even better.
      We really thank you for your feedback.
      Wish you and your mother a very healthy life. aameen.

Leave a Reply to Muhammad Mustafa Cancel reply

Your email address will not be published. Required fields are marked *