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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